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美国癌症协会饮食活动癌症预防 (American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention)













This 38-page paper (updated in 2012) by the American Cancer Society (ACS) give recommendations on specific foods and activity tips on preventing cancer.

 

 

 

 

Summary:

ACS RECOMMENDATIONS FOR INDIVIDUAL CHOICES
Achieve and maintain a healthy weight throughout life.
  • Be as lean as possible throughout life without being underweight.
  • Avoid excess weight gain at all ages. For those who are overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.
  • Get regular physical activity and limit intake of high-calorie foods and drinks as keys to help maintain a healthy weight.
Be physically active.
  • Adults: Get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week.
  • Children and teens: Get at least 1 hour of moderate or vigorous intensity activity each day, with vigorous activity on at least 3 days each week.
  • Limit sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment.
  • Doing some physical activity above usual activities, no matter what one’s level of activity, can have many health benefits.
Eat a healthy diet, with an emphasis on plant foods.
  • Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
  • Limit how much processed meat and red meat you eat.
  • Eat at least 2½ cups of vegetables and fruits each day.
  • Choose whole grains instead of refined grain products.
If you drink alcohol, limit your intake.
  • Drink no more than 1 drink per day for women or 2 per day for men.
ACS RECOMMENDATIONS FOR COMMUNITY ACTION
Public, private, and community organizations should work together at national, state, and local levels to apply policy and environmental changes that:
  • Increase access to affordable, healthy foods in communities, places of work, and schools, and decrease access to and marketing of foods and drinks of low nutritional value, particularly to youth.
  • Provide safe, enjoyable, and accessible environments for physical activity in schools and workplaces, and for transportation and recreation in communities.

 

Complete 37-page paper:

View eBook in fullscreen by clicking  icon below   | Click to view on ISSUU website

 


(special thanks to Mantesh)


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