IT'S official. Eating well helps to prevent cancer. The Australian Nutrition Advisory Council (ANAC) has published a report that makes recommendations for prevention of cancer through diet, based on the World Cancer Research Fund report.
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The World Cancer Research Fund and the American Institute compiled a report in 1997, almost twenty years ago, for Cancer Research. The report examines in detail the role of diet in the development of cancer, the result of three and a half years of review of scientific literature on nutrition and human cancer. The report also makes recommendations to policy makers in health and education planning along with offering advice to the public on dietary changes.
The report concluded that cancer throughout the world could be reduced by 30-40 per cent by improving overall diet and lifestyle. In Australia, the report was reviewed by ANAC and presented to health professionals throughout Australasia.
The general themes of the report are that cancer protection can be afforded by:
? A predominantly plant-based diet that includes fruits and vegetables. Five or more portions of per day. Include legumes like beans, peas and lentils.
Unrefined starchy foods. Seven serves of bread or grains like rice, breakfast cereal, pasta per day.
The type and amount of fat consumed. Oils should be chosen from seeds, grains and nuts rather than from animal origin.
Moderate intake of alcohol - two drinks per day for women and four per day for men.
Moderate intake of refined sugar and salt.
Moderate intake of meat - less than 80g per day. Cooking of meat should be at relatively low temperatures like steaming, poaching, casseroling, baking, microwaving or roasting. Marinating before cooking is beneficial. Avoid charred food or burnt meat juices.
Consumption of cured and smoked meats should be minimal.
Maintaining dietary changes along with regular activity, maintaining a healthy body weight along with safe food handling, cooking and storage.
Food storage should be in a way that minimises fungal growth, such as refrigeration. Do not eat cooked food which has been stored at room temperature. Check foods for additives, pesticides and for chemical contaminants in the food supply.
A healthy lifestyle - exercise, adequate sleep, good stress management
Maintain body weight. Avoid being underweight or overweight. Weight gain during adulthood should be around 5kg. Avoid gaining weight around the waist. Maintaining body weight can be achieved by regular physical activity. If occupational activity is low or moderate, a one hour brisk walk or equivalent daily. Exercise vigorously for at least one hour per week.
Use herbs and spices to season food rather than table salt.
These recommendations come from compelling supporting scientific evidence.
ANAC is an independent panel of nutrition and health experts from Australia and New Zealand dedicated to improving the nutritional wellbeing of the Australasian Community. Their primary focus is directed towards the advantages of eating plant foods, drawing upon contemporary science and knowledge from all over the world.
ANAC is chaired by Professor Mark Wahlqvist of Monash University, Melbourne and is the Director of the International Health and Development Unit.
Public education materials are available from The Sanitarium Health Food Company, Nutrition Education Service, Locked Bag 7, Central Coast Mail Centre NSW 2252. Phone 1800 673 392.
To see more articles like this one, go to www.karunahealth care.com.au