2023 Author: Anita Thornton | [email protected]. Last modified: 2023-11-27 18:44
What to eat or not to eat? What promotes or prevents cancer? Here are the latest recommendations from the National Cancer Institute on anti-cancer diet.
What to eat or not to eat? What promotes cancer, or prevents it? Here are the latest recommendations from the National Cancer Institute (INCa) regarding anti-cancer food:
No to alcoholic drinks whatever the type (wine, beer, spirits…) because all alcohol consumption is associated with an increased risk of several cancers: mouth, pharynx and larynx, esophagus, colon-rectum, breast and liver. In case of consumption, in order to reduce the risk of cancers, it is advisable to limit consumption as much as possible, both in terms of quantities consumed and frequency of consumption. Pregnant women and children should not consume alcoholic beverages.
No to overweight/obesity associated with an increased risk of several cancers: esophagus, endometrium, kidney, colon-rectum, pancreas, breast and gallbladder.
To prevent overweight and obesity, it is recommended to:
- maintain a normal weight (BMI between 18.5and 25 kg/m2);
- perform at least 5 days a week at least 30 minutes of moderate-intensity physical activity comparable to brisk walking or;
- exercise 3 days a week for 20 minutes of vigorous-intensity physical activity comparable to jogging;
- limit sedentary activities (computer, television…);
- consume few energy-dense foods;
- prefer foods with low energy density such as fruits and vegetables.
No to food supplements based on beta-carotene, because their long-term consumption, in non-nutritional doses, significantly increases the risk of lung cancer except in specific cases of deficiencies and under the supervision of a doctor. It is advisable to meet nutritional needs through a balanced and diversified diet without resorting to food supplements.
Less red meats and cold cuts. Limit the consumption of red meats to less than 500 g per week and alternate them with white meats, fish, eggs and legumes. Limit the consumption of deli meats, in particular very fatty and/or very s alty deli meats, to less than 200 g per week.
Less s alt and s alty foods by reducing the consumption of s alty processed foods (deli meats, cheeses, crackers…) and adding s alt during cooking or on the plate. Excess s alt increases the risk of stomach cancer.
Less sedentary activities (computer, television…):
- In adults, practice at least 5 days a week at least 30 minutes of moderate-intensity physical activity comparable to brisk walking or practice 3 days a week 20 minutes of vigorous-intensity physical activity comparable to jogging;
- In children and adolescents, engage in a minimum of 60 minutes per day of moderate-to-vigorous physical activity in the form of games, activities of daily living or sport.
Physical activity is associated with a reduced risk of colon, breast and endometrial cancers.
Yes to fruits and vegetables, their consumption is associated with a reduced risk of several cancers. Consume at least 5 varied fruits and vegetables per day (raw, cooked, fresh, canned or frozen) to reach at least 400 g per day. Also eat other fiber-containing foods such as minimally processed grain foods and pulses every day.
Yes to breastfeeding for the benefit of both mother and child, it is recommended to breastfeed your child. Breastfeed exclusively if possible and ideally until the age of 6 months. Breastfeeding is associated with a lower risk of breast cancer in the mother.
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