The World Cancer Research Fund (WCRF) has estimated that 30-40% of cancer is preventable, over time, by appropriate food and nutrition, regular physical activity and avoidance of obesity.

Following a review of research from across the globe, the WCRF has made a few key recommendations:

Body Weight - be as lean as possible
  • Maintain your weight within the normal range for your height.
  • Avoid weight gain and an increase in your waist measurement
Physical Activity
Be physically active as part of everyday life
  • Aim for 30 minutes of 'moderate' activity (e.g. brisk walking) every day
  • As your fitness improves, aim for 60 minutes of 'moderate' or 30 minutes of 'vigorous' exercise every day
  • Limit sedentary habits, such as watching television
Limit High calorie Foods and Drinks
These foods tend to be high in fat and/or sugar, and low in fibre, and can be a cause of weight gain and obesity
  • Some of these foods are a valuable source of nutrition when eaten in small quantities e.g. nuts and seeds
  • Avoid sugary drinks, e.g. those with added sugar.Refer to INDI fact sheet 'Food Labels' for info on reading the labels on your foods
Choose at least 5 portions of fruit and vegetables each day
Fruit and veggies are important sources of vitamins, minerals and fietary fibre
A portion is equal to;
  • 1 medium fresh fruit. e.g. apple, banana
  • 3 dessertspoons cooked or tinned fruit
  • 1/2 glass unsweetened fruit juice
  • 3 dessertspoons cooked vegetables or salad
  • small bowl of  homemade vegetable soup
Remember - variety is important

Limit red meat and avoid processed meats
  • The report advises limiting red meat (beef, pork, lamb) to less than 500g (18oz) per week. Choose fish, low fat poultry, beans or lentils every other day
  • There is convincing evidence that processed meats are linked with cancer, especially cancer of the large bowel. Avoid processed meats, e.g. sausages, black and white pudding, luncheon meats
  • Limit your intake to no more than 2 standard drinks (units) a day for men and one standard drink (unit) a day for women. A unit is equal to: 1/2 glass of beer
  • Aim to have some alcohol-free nights each week
Limit high salt preserved and processed foods
  • Avoid adding salt to your food. Use spices, herbs, garlic, pepper and lemon to flavour your food instead
Avoid:    - Foods high in salt and salt-preserved foods, e.g. packet/tinned soups and sauces, paté
             - High Salt meats e.g. ham, bacon, sausages
             - Stock cubes, bovril, marmite, soy sauce and gravy flavourings
             - Tinned vegetables (unless marked 'no added salt')
             - Smoked and salted fish
             - Salted snacks (crisps, popcorn, peanuts, salted biscuits
             - Fast foods and takeaways
  • Avoid any cereals or pulse vegetables which have becom 'mouldy'. These may contain aflatoxins, which can cause cancer
Dietary Supplements
There is no convincing evidence that high-dose supplements of nutrients protect against cancer and they can even be harmful. The best sources of nutrients are foods.

There is evidence that exclusive breastfeeding up to 6 months, and continued supplementary breastfeeding after this time, helps protect both the mother and child from developing cancer

Cancer Survivors
People living with a diagnosis of cancer, including those who have recovered from the disease, should seek advice ffrom an appropriately trained professional. Unless otherwise advised, cancer survivors should aim to follow these recommendations for diet, healthy weight and physical activity.

Ok guys, I know a lot of the info contained in that report may be a bit simple or you probably already know it but I wanted to highlight the fact that these recommendations were given by The World Cancer Research Fund on the back of international research so don't be so quick to dismiss it as 'the same old thing'

Talk to you soon