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11782 Jollyville Rd #204b and 102a

 Austin, TX 78759, USA


 Fax  (877) 205-3455

©2017 by Optimal RD: Registered Dietitian Nutritionists


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Cancer Prevention

July 21, 2017

From Food, Nutrition, and the prevention of cancer: a global perspective



It seems everyone wants to know how to prevent the big C. In reality, cancer-causing agents are everywhere so there's no real way to completely eliminate all risks. However, diet and lifestyle play an enormous role in this disease's prevention. Below are the main recommendations from the World Cancer Research Fund and the American Institute for Cancer Research. 



Be as lean as possible within the normal range of body weight

  1. Keep a BMI between 21 and 23

  2. Overweight and obesity increases risk of some cancers


Participate in regular physical activity

  1. At least 30 minutes of moderate physical activity a day and continue to aim for 60 minutes or more of moderate/vigorous physical activity

  2. Limit sedentary habits


Limit consumption of energy-dense foods and sugary drinks

  1. Avoid foods with more than 225 Kcal per 100 grams

  2. Avoid sugary drinks like soda

  3. Avoid fast foods


Eat mostly plant foods

  1. Eat at least 5 portions (400 grams each) of a variety of fruits and vegetables daily

  2. Eat relatively unprocessed grains and/or legumes with every meal

  3. Limit starchy foods

  4. Research shows diets high in plant foods are the most protective against cancer


Limit intake of red meat and processed meat

  1. Consume less than 500 grams of red meat a week and as little processed meat as possible


Limit alcoholic drinks

  1. No more than 2 drinks a day for men or 1 drink a day for women


Limit consumption of salt and moldy grains/legumes

  1. Avoid salted, preserved foods

  2. Less than 6g salt (2.4 g sodium) per day

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