Dietary Guidelines

The following is the "Advice to Individuals" presented in the report, Food, Nutrition and the Prevention of Cancer: A Global Perspective. Based on an analysis of more than 4,500 research studies, these guidelines present some of the best advice currently available on actions to take for lower cancer risk.

Recommendation 1
Choose predominantly plant-based diets rich in a variety of vegetables and fruits, beans and peas, and minimally processed starchy staple foods.

Recommendation 2
Avoid being underweight or overweight and limit weight gain during adulthood to less than 5kg (11 pounds).

Recommendation 3
If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week.

Recommendation 4
Eat 400-800 grams (15-30 ounces) or five or more portions (servings) a day of a variety of vegetables and fruits, all year round.

Recommendation 5
Eat 600-800 grams (20-30 ounces) or more than seven portions (servings) a day of a variety of cereals (grains), beans and peas, roots, tubers and plantains. Minimally processed foods are preferable. Limit consumption of refined sugar.

Recommendation 6
Alcohol consumption is not recommended. If consumed, limit alcoholic drinks to less than two drinks a day for men and one for women.

Recommendation 7
If eaten at all, limit intake of red meat to less than 80 grams (3 ounces) daily. It is preferable to choose fish, poultry and meat from non-domesticated animals in place of red meat.

Recommendation 8
Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils.

Recommendation 9
Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.

Recommendation 10
Use refrigeration and other appropriate methods to preserve perishable foods as purchased and at home.

Recommendation 11
Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: Meat and fish grilled (broiled) in direct flame; cured and smoked meats.

Recommendation 12
For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk.

Recommendation 13
Do not smoke or chew tobacco.

Seven Things To Do Now For Lower Cancer Risk . . .

1 . . .Choose a diet rich in a variety of plant-based foods.
2 . . . Eat plenty of vegetables and fruits.
3 . . . Maintain a healthy weight and be physically active.
4 . . . Drink alcohol in moderation, if at all.
5 . . . Select foods low in fat and salt.
6 . . . Prepare and store foods safely.

And, always remember...

7 . . . Do not smoke or use tobacco in any form.

For more information from the American Institute for Cancer Research visit their website at www.aicr.org or call 1-800-843-8114.