Experts think that about a quarter of all cancer cases are caused by unhealthy diets and obesity. Our diet influences our risk of many cancers, including cancers of the bowel, stomach, mouth, foodpipe and breast.
You can reduce your cancer risk by eating a healthy, balanced diet that is high in fiber, fruit and vegetables, and low in red and processed meat and saturated fat.
The Top Ten Tips
The tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off.
- Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day. For more information, go to our Eating Habits section.
- Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat. For more information, go to our Hidden Calories section.
- Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day. For more information, go to our Walking section.
- Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit, tree nuts, or low calorie yogurts instead of chocolate or potato chips. For more information, go to our Healthy Meal Ideas section.
- Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food. For more information, go to our Look at the Labels section.
- Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings. For more information, go to our portion caution section.
- Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour. For more information, go to our Keep on Moving section.
- Think about your drinks. Choose water or sugar-free drinks. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink. For more information, go to our Hidden Calories section.
- Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible. For more information, go to our Eating Habits section.
- Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total). For more information, go to our Five a Day section.