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Health Care – How to Prevent Cancer

Posted on | November 17, 2009 | No Comments

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In 1994-1996, The American Institute for Cancer Research has collaboration with the World Cancer Research Fund started Diet and Cancer Project, to produce a comprehensive new report on diet and cancer prevention.

Based on input from dieticians, epidemiology and cancer from various countries in Europe, China, India, Japan, and others are producing practical advice the experts agreed to reduce the risk of cancer and improve the public health world, namely:

  1. Choose foods that are primarily derived from plants with a menu of vegetables, fruits, legumes, and various basic foods processed starch minimal.
  2. Keep your body weight to avoid excess or shortage. For adult individuals, BMI (weight / height) is maintained between 18,5 – 25. Weight gain in adulthood do not more than 5.
  3. If not enough work activities, take a 1 hour/day to walk fast or similar sports, and doing hard exercise for at least 1 hour / week.
  4. It is recommended all year every day to eat 5 servings or more (400-800g/hari) various vegetables and fruits that reach 7% of total caloric needs.
  5. Eat 7 servings, 600-800 grams or more/day of cereals (rice, wheat), legumes, roots, tubers and vegetable materials as the staple food, which reached 45% -60% of total caloric needs. Prioritizing the least processed foods. Limit consumption of refined sugar is less than 10% of caloric needs.
  6. Alcohol is not recommended. If consumed, limit less than 2 cups a day for men and 1 cup for women (1 cup = 250cc beer, white wine = 25 cc). Pregnant women, children and adolescents should not drink alcohol.
  7. If you eat red meat (beef, lamb, pork and processed) limit the input is less than 80 grams or less than 10% of total caloric needs per day. Choose fish, poultry, or meat from animals that are not maintained as a replacement.
  8. Limit high fat foods, especially the animal. Choose vegetable oils that contain monounsaturated fat or low-level hidrogenesis, limit total fat calories to 15-30%.
  9. Limit the input of salt and various foods (including pickled) to less than 6 g / day. Use herbs and spices to flavor food.
  10. Avoid as much as possible contamination of food by mycotoxin. Do not eat foods that are stored longer at room temperature, or contaminated mycotoxin.
  11. Use the refrigerator and other ways to preserve food fast decay time purchased and taken home.
  12. When levels of additives, contaminants and other residues properly regulated, their presence in foods and beverages not proved dangerous. But that does not use measuring or handling can be a health problem, this applies especially in developing countries.
  13. Avoid eating meat / fish is charred. Also, do not often eat meat / fish baked, roasted / smoked.
  14. For those who follow this advice, dietary supplements may not be needed, and may not help reduce the risk of cancer.
  15. It is recommended not to smoke or chew tobacco. Eat according to the recommended diet, plus do not smoke, can reduce cancer risk by 60% -70%.
Category: Cancer
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