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
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