Summary of Nutritional and Activity Recommendations from the World Cancer
Research Fund and the American Institute for Cancer Research
1. Body Fatness. Maintain an appropriate weight for your frame size from age 21**.
2. Physical Activity. Be physically active, equivalent to a brisk walk for at least 30 minutes every day. Limit sedentary habits such a watching television.
3. Food and Drinks that Promote Weight Gain. Consume energy-dense food sparingly. Avoid sugary drinks. Sparingly consume, if at all, “fast foods” also know as “convenience foods”.
4. Plant Foods. Eat unprocessed grains and/or legumes with every meal. Limit refined starchy foods.
5. Animal Foods. Limit intake of red meats and avoid processed meat (no more than 18 oz a week).
6. Alcoholic Drinks. Limit consumption to no more than 2 drinks a day for men and 1 drink a day for women.
7. Food processing. Limit consumption of processed foods (convenience foods) with added salt to ensure an intake of less than 2.4 g of sodium a day.
8. Dietary Supplements. Dietary supplements are not recommended. The best source of nourishment is a well balanced diet of whole foods and drinks.
**Examples: Appropriate weights for a 5.5 foot person.
Woman: 120-133 (small frame); 130-144 (medium frame); 140-159 (large frame)
Man: 130-143 (small frame); 139-151 (medium frame); 146-164 (large frame)