Prevention - Nutrition

The Complete Guide – Nutrition and Physical Activity

Eat a variety of healthful foods, with an emphasis on plant sources.

Eat five or more servings of a variety of vegetables and fruits each day.
Include vegetables and fruits at every meal and for snacks.
Eat a variety of vegetables and fruits.
Limit French fries, snack chips, and other fried vegetable products.
Choose 100% juice if you drink fruit or vegetable juices.

Choose whole grains in preference to processed (refined) grains and sugars.

Choose whole grain rice, pasta, bread and cereals.
Limit consumption of refined carbohydrates, including pastries, sweetened cereals, soft drinks and sugars.

Limit consumption of red meats, especially those high in fat and processed.

When you eat away from home, choose food low in fat, calories and sugar and avoid large portions.
Εat smaller portions of high calorie foods. Be aware that ‘low fat’ or ‘fat free’ does not mean ‘low calorie’ and that low fat cakes, cookies, and similar foods are often high in calories.
Substitute vegetables, fruits, and other low calorie foods for calorie dense foods such as French fries, cheeseburgers, pizza, ice cream, doughnuts, and other sweets.

Adopt a physically active lifestyle.
Physical activity should always be part of your everyday life. If your aim is to lose weight then the best combination is nutrition and exercise. It is falsely believed that when on a diet one should not exercise as the fat becomes muscles and makes the weight loss much more difficult. The truth is that fat does not become muscles and muscles do not become fat. It is recommended to exercise for at least 3 times a week for at least 45 minutes every time.

Helpful ways to be more active

Use the stairs than the elevator.
If you can walk or bike to your destination.
Exercise at lunch with your workmates, family, or friends.
Take a 10-minute exercise break at work to stretch of take a quick walk.
Walk to visit co-workers instead of sending e-mail.
Go dancing with your spouse or friends.
Plan active vacations rather than only driving trips.
Wear a pedometer every day and watch your daily steps increase
Join a sports team.
Use a stationary bicycle while watching TV
Plan your exercise routine to gradually increase the days per week and the minutes per session.
Maintain a healthy weight throughout life.
Balance caloric intake with physical activity.
Lose weight if currently overweight or obese.

Being overweight or obese is associated with an increased risk in developing several types of cancer:

Breast (among postmenopausal women)
Colon
Endometrium
Esophagus
Gallbladder
Pancreas
Kidney

If you drink alcoholic beverages, limit consumption.
People who drink alcohol should limit their intake to no more than 2 drinks per day for men and 1 drink per day for women. The recommended limit is lower for women because of their smaller body size and slower metabolism of alcohol. A drink is defined of 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits.

Alcohol is an established cause of cancers of the:

Mouth
Pharynx (throat)
Larynx (voice box)
Esophagus
Liver
Breast
Colon cancer

Healthy Sources

High in vitamin A
Apricots - Cantaloupe - Carrots - Kale, collards - Leaf lettuce - Mango - Mustard greens - Pumpkin - Romaine lettuce - Spinach - Sweet potato - Winter squash

High in vitamin C
Apricots - Broccoli - Brussels sprouts - Cabbage - Cantaloupe - Cauliflower - Chili pepers - Collards - Grapefruit - Honeydew melon - Kiwi fruit - Mango - Mustard greens - Orange - Orangee juice - Pineapple - Plum - Potato with skin - Spinach - Strawberries - Bell peppers - Tangerine - Tomatoes - Watermelon

High in fiber
Apple - Banana - Blackberries - Blueberries - Brussels sprouts - Carrots - Cherries - Cooked beans and peas - Dates - Figs - Grape fruit - Kiwi fruit - Orange - Pear - Prunes - Raspberries - Spinach - Strawberries - Sweet potatoes - Cruciferous vegetables - Bok choy - Broccoli - Brussels sprouts - Cabbage - Cauliflower

Prevention