Sadly, most of us have experienced cancer sometime in our lives, either personally or through a loved one. The good news is that we can all reduce our risk of cancer by making healthy lifestyle choices. So what do the experts recommend when it comes to cancer prevention? Read on to find out the consensus from the American Cancer Society and the American Institute for Cancer Research.

EAT A HEALTHY DIET
Eat plenty of vegetables, fruit and pulses

Make vegetables, fruit, and pulses (legumes), such as beans and lentils, a major part of your usual daily diet
Eat at least 5 servings (2½ cups) of fruits and vegetables every day
Include a variety of vegetables and fruits at every meal and snack
Limit French fries and other fried vegetable products
Choose 100% juice if you choose vegetable or fruit juices

Choose wholegrains instead of processed (refined) grains

Choose whole grain bread, rice, pasta, and cereals
Limit consumption of refined carbohydrates, including pastries, sweetened cereals, and other high-sugar foods

Limit consumption of ‘fast foods’ and other processed foods high in fat, starch or sugar

Limiting these foods can help control calorie intake and maintain a healthy weight
Substitute vegetables, fruits, and other low-calorie foods for calorie-dense foods such as French fries, chips, and pizza
Limit consumption of red and processed meat
Eat little, if any, processed meat such as bacon, sausage, lunch meats, hot dogs, and other cured and smoked meats
Eat no more than moderate amounts/3 ounces of red meat, such as beef, pork and lamb per day
Choose fish, poultry, or beans as an alternative to beef, pork and lamb
When you eat meat, select lean cuts and eat smaller portions
Prepare meat by baking, broiling, or poaching, rather than frying or charbroiling
Do not eat charred food: if char forms on food, remove it before eating

Choose healthy fats
Limit consumption of foods high in animal and/or saturated fat, such as beef, lamb, pork, cream, butter, cheese, sour cream and other full fat or 2% dairy products
Choose foods that contain healthy fats, such as fatty fish, nuts, flaxseed oil, olive oil, and canola oil
Watch your portion sizes

Choose foods and drinks in amounts that help achieve and maintain a healthy weight
Become familiar with standard serving sizes and read food labels

Limit consumption of sugar sweetened drinks

Drink mostly water and unsweetened drinks

Limit alcohol consumption

For cancer prevention, it is best not to drink alcohol
If you do choose to drink alcohol, limit your consumption:
- Men: 2 drinks per day
- Women: 1 drink per day

*1 drink = 12 oz beer, 5 oz wine, 1.5 oz distilled spirits

2. MAINTAIN A HEALTHY WEIGHT

Balance calorie intake with physical activity
Keep your weight within a healthy range
Avoid excess weight gain throughout life

3. BE PHYSICALLY ACTIVE

Be physically active as part of everyday life – walk more and sit less
Limit sedentary behavior such as sitting, watching TV, and other screen-based entertainment
Adults*: Engage in at least 150 minutes moderate or 75 minutes vigorous physical activity above usual activities every week, preferably spread throughout the week
Children and Adolescents*: engage in at least 60 minutes of moderate to vigorous physical activity every day, with vigorous activities on at least 3 days a week

*Consult your doctor before beginning any exercise program

4. AVOID SUPPLEMENTS

Do not use supplements for cancer prevention
Aim to meet nutritional needs through diet alone

5. DO NOT SMOKE

Do not smoke and avoid other exposure to tobacco

6. LIMIT SUN EXPOSURE

Avoid excessive exposure to the sun

7. FOR MOTHERS: BREASTFEED IF YOU CAN

Breastfeeding is good for both mother and baby

While it is not possible to completely eliminate your risk of developing cancer, it is possible to reduce it significantly by following these healthy lifestyle guidelines. For more information, you can see the full American Cancer Society Nutrition and Physical Activity Guidelines for Cancer Prevention (available at http://cancer.org/healthy/eathealthygetactive) and the World Cancer Research Fund/American Institute for Cancer Research Diet, Nutrition, Physical Activity and Cancer Expert Report 2018 (available at http://dietandcancerreport.org). And if you need help implementing some of these lifestyle changes, a Registered Dietitian Nutritionist can provide you with strategies to make it easier.

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