After a decade of rigorous scientific research, the World Cancer Research Fund (WCRF) has released updated recommendations to significantly lower cancer risk. Mounting evidence confirms that diet and lifestyle choices play a pivotal role in cancer prevention. These expert-developed guidelines build on the 2007 standards and include:
1. Be a healthy weight
Keep your weight within healthy limits* and avoid excessive weight gain during adulthood.
*Healthy limits refer to a Body Mass Index (BMI) of 18.5–24.9 kg/m².
2. Be physically active
Incorporate regular movement into your routine—aim to walk more and sit less every day.
3. Eat a diet rich in wholegrains, vegetables, fruit, and beans
Make wholegrains, veggies, fruits, and legumes like beans and lentils staples in your meals.
4. Limit consumption of 'fast foods' and other processed foods high in fat, starches, or sugars
Cutting back helps control calorie intake and supports healthy weight management.
5. Limit red and processed meat
Opt for minimal red meat (beef, pork, lamb) and little to no processed meats.
6. Drink mostly water and unsweetened drinks
Avoid beverages with added sugars.
7. Limit alcohol consumption
For cancer prevention, it's best to avoid alcohol entirely.
8. Do not use supplements for cancer prevention
Prioritize obtaining essential nutrients from a balanced diet.
9. For mothers: Breastfeed, if you can
Breastfeeding benefits both mother and child.
10. After a cancer diagnosis: Follow these recommendations, if you can
Consult your healthcare provider to tailor advice to your needs.
Additional key advice:
Avoid smoking and limit sun exposure to further reduce cancer risk.
Adhering to these guidelines also cuts intake of salt, saturated fats, and trans fats, helping prevent heart disease, diabetes, and more.
