Cancer Awareness Day – 4 February 2019

 

5 Dietwise Tips for preventing Cancer

1. Keep to a healthy weight

It is not clear why, but people who carry extra weight are more likely to suffer a cancer that those who are in a healthier weight range.  Make sure you eat well and exercise regularly to help prevent the pounds from creeping on.

2. Eat lots of vegetables, fruits pulses and legumes

Eating plenty of whole plant foods is linked with a lower risk of lung, oral, oesophageal, stomach and colon cancer.  Scientists believe it may be because they are naturally rich in vitamins and minerals – antioxidants which are known to help prevent other diseases like heart disease too. Fill half your plate with vegetables and fruits, and make at least half your grains whole grains.

3. Limit your red/processed meats

Did you know that in Britain it is recommended that we should be eating no more that 75g of processed meat twice a week to reduce our cancer risk?  Some believe that this doesn’t go far enough and that a plant based protein intake from things like peas beans and lentils not only helps reduce cancers but is also good for the planet too.   How about swapping one meal a week for a tofu, Quorn or tempeh.

4. Reduce alcohol

Evidence suggests all types of alcoholic drinks may increase your risk of a number of cancers, including cancer of the mouth, pharynx, larynx, oesophagus, liver, breast, colon and rectum and even more harmful when combined with smoking.   Try reducing the amount you have or even replace it with a non- alcoholic cocktail for real health benefits.

 

5. Reduce fatty and sugary snack

Britain is one of the snack capitals of the world – we simply love our biscuits, crisps sugary drinks and chocolate bars!  But this type of food tend provide a lot of energy but few nutrients. Calories add up fast, which can lead to weight gain and little room for more healthful, cancer-preventive foods.

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