The latest report from the Global Fund Research (WCRF) against cancer published in November 2012 sets out the links between diet, physical activity and cancer.
- Physical activity for 30 minutes every day
- Avoid excess weight and be as thin as possible while maintaining a BMI, body mass index, saw between 21 and 23
- Avoid sugary drinks: limit consumption of energy-dense foods, especially products high in added sugar, or low in fiber, or high in fat material.
- Increase consumption of vegetables, fruits, whole grains and legumes: consume at least 400 grams per day
- Limit intake of fat and red meat (beef, pork, lamb) to 500 grams per week and avoid processed meats, smoked meats and savory.
- Limited to one alcoholic drink per day for women and two for men.
- Limit consumption of salty foods and products with added salt, such as crisps and peanuts for example.
- Do not take supplements
- Mothers should exclusively breastfeed for the first six months
The anti-cancer foods
- Green tea: reduces the risk of colorectal cancer, bladder cancer and prostate cancer
- Soybeans: reduces the risk of breast cancer
- Carrots: reduces the risk of head and neck cancer
- The cabbage and broccoli: reduced risk of breast cancer
- Garlic: protects against digestive cancers
- Turmeric: Spice reducing the risk of gastrointestinal cancer and skin circumstance prepared with olive oil and black pepper (the latter increases the activity of turmeric) can be used in many preparations (vegetables, meat …)
- Foods containing beta carotene or vitamin C (peppers, kiwi, blackcurrants, broccoli, orange ..) have a protective effect vis screw cancer of the esophagus
- Peas, lentils, spinach… rich in frolic acid protects pancreatic cancer