This 44-page eBook by American Institute for Cancer Research emphasizes the kinds of foods that can reduce our risk for disease. It also shows how to enjoy all foods in sensible portions. It promotes a healthy weight as just one part of an overall healthy lifestyle. A large and growing body of research shows that what we eat and how physically active we are affect our risk of developing cancer, heart disease, type 2 diabetes and many other chronic health problems.
At the center of the New American Plate is a variety of vegetables, fruits, whole grains and beans. These foods are rich in substances that help keep us in good health and protect against many types of cancer. They are also naturally low in calories. When plant foods are on our plate, we’re able to eat larger, more satisfying meals – all for fewer calories than the typical American diet. Switching to the New American Plate does not require giving foods up or going hungry. The New American Plate may not be supersized, but it satisfies the desire for great tasting food for better health.
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These ten recommendations for cancer prevention are drawn from the WCRF/AICR Second Expert Report. Each recommendation links to more details.
- Be as lean as possible without becoming underweight.
- Be physically active for at least 30 minutes every day.
- Avoid sugary drinks. Limit consumption of energy-dense foods.
- Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
- Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
- If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
- Limit consumption of salty foods and foods processed with salt (sodium).
- Don’t use supplements to protect against cancer.
- * It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
- * After treatment, cancer survivors should follow the recommendations for cancer prevention.
*Special Population Recommendations