Ask a Dietitian

In May 2018 the World Cancer Research Fund and the American Institute for Cancer Research released their Third Expert Report Diet, Nutrition, Physical Activity and Cancer: a Global Perspective.  This report outlines the findings of the most up to date research on cancer prevention.  There are 10 recommendations outlined in the report and individuals are encouraged to follow as many as they can for cancer prevention.

1. Be a healthy Weight. Obesity is associated with several types of cancer and being a healthy body weight is one of the top most important ways to protect against them.  Greater body fatness increases inflammation, oestradiol and hyperinsulinemia.
2. Be Active daily. Physical activity has been shown to protect against cancer of the colon, breast and endometrium.  Aim to meet or exceed national guidelines of 150 minutes moderate activity per day.
3. Eat whole grains, vegetables, fruit and beans. The study recommends 30 grams of fibre from food per day and suggests aiming for 5 servings of non-starchy vegetables and fruit per day.
4. Limit consumption of highly processed and fast foods such as fries, pastries, cookies and cakes. These foods are high in fat, refined starches, sugars and calories that can lead to weight gain.
5. Limit consumption of red meat and processed meats. Regular consumption is associated with colon cancer.  Limit red meat to 12-18 oz cooked per week and avoid processed meats such as hot dogs, pastrami and sausages.
6. Limit consumption of sugar sweetened beverages. Stick to water and unsweetened tea or coffee and limit servings of juice.
7. Limit alcohol. There is no safe level of alcohol. For cancer prevention the report says it is best not to drink alcohol at all.  If you do consume alcohol try to stay within the guidelines of 9 drinks for women and 14 drinks for men per week.
8. Don’t rely on supplements for cancer prevention. Food is the best source of antioxidants and other nutrients and are more likely to prevent cancer than supplements according to the available research.
9. Breastfeed your baby. Not only can it help prevent breast cancer for mom, it also promotes healthy weights in children.
10. Cancer Survivors. Aim to continue with as many of these recommendations as possible and seek advice from a registered dietitian or doctor.

https://www.wcrf.org/sites/default/files/Summary-third-expert-report.pdf