American Institute of Cancer Prevention (AICR) published a definitive
review on cancer research with 10 evidence based recommendations for
reducing cancer risk.

Here is a brief summary of the recommendations:

1.  Body Fatness: Be as lean as possible within the normal range of body weight.

Physical Activity: Be physically active as part of everyday life: Aim
for at least 30 minutes of moderate exercise (ex. brisk walking), as
fitness improves aim for 30 of vigorous exercise or 60 minutes of
moderate exercise

3.  Foods & Drinks that Promote Weight Gain: Limit consumption of calorie-dense foods (fast foods) & avoid sugary drinks (avoid sodas/limit fruit juices).

4.  Plant Foods: Eat mostly foods of plant origins. Eat at least 5 daily servings (14 oz) of a variety of fruits & vegetables.  This does not include starchy vegetables such as potatoes.

5.  Animal Foods: limit intake of red meat (less than 18 oz per week) & avoid processed meat (ham, bacon, sausages, hotdogs, etc)

6.  Alcoholic Drinks: limit alcoholic drinks (no more than 2 drinks per day for men, 1 drink per day for women).

7.  Preservation, Processing, Preparation: Avoid salt-preserved, salted or salty foods (limit sodium intake to 2400 mg per day)

8.  Dietary Supplements: Aim to meet nutritional need through diet alone.  Dietary supplements are not recommended for cancer prevention

9.  Breast-feeding: Aim to breastfeed exclusively for 6 months & continue as infant starts eating solid food

10. Cancer Survivors: Follow the recommendations for cancer prevention for diet, weight & physical activity

Submitted by Sherri Meyer, MS, RD