Top
10 Eating Tips By
Cancer Research UK
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Experts
think that about a quarter of all cancer cases
are caused by unhealthy diets and obesity. Our
diet influences our risk of many cancers,
including cancers of the
bowel,
stomach,
mouth,
foodpipe and
breast.
You can
reduce your cancer risk by eating a healthy,
balanced diet that is high in
fibre,
fruit and vegetables, and low in
red and processed meat and
saturated fat.
The Top Ten Tips
The
tips are simple habits that everyone can
permanently fit into their daily routines.
Keeping up all ten tips in the long term will
help you lose weight and keep it off.
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1.
Keep to
your meal routine.
Try to eat at roughly the same times each day,
whether this is two or five times a day. For
more information, go to our
Eating Habits section.
2.
Go
reduced fat.
Choose reduced fat versions of foods such as
dairy products, spreads and salad dressings
where you can. Use them sparingly as some can
still be high in fat. For more information, go
to our
Hidden Calories section.
3.
Walk
off the weight.
Walk 10,000 steps (about 60-90 minutes of
moderate activity) each day. You can use a
pedometer to help count the steps. You can break
up your walking over the day. For more
information, go to our
Walking section.
4.
Pack a
healthy snack.
If you snack, choose a healthy option such as
fresh fruit or low calorie yogurts instead of
chocolate or crisps. For more information, go to
our
Healthy Meal Ideas section.
5.
Look at
the labels.
Be careful about food claims. Check the fat and
sugar content on food labels when shopping and
preparing food. For more information, go to our
Look at the Labels section.
6.
Caution
with your portions.
Don’t heap food on your plate (except
vegetables). Think twice before having second
helpings. For more information, go to our
Portion Caution section.
7.
Up on
your feet.
Break up your sitting time. Stand up for ten
minutes out of every hour. For more information,
go to our
Keep on Moving section.
8.
Think
about your drinks.
Choose water or sugar-free squashes. Unsweetened
fruit juice contains natural sugar so limit it
to 1 glass per day (200ml / 1/3 pint). Alcohol
is high in calories; try to limit the amount you
drink. For more information, go to our
Hidden Calories section.
9.
Focus
on your food.
Slow down. Don’t eat on the go or while watching
TV. Eat at a table if possible. For more
information, go to our
Eating Habits section.
10.
Don’t
forget your 5 a day.
Eat at least five portions of fruit and
vegetables a day (400g in total). For more
information, go to our
Five a Day section.
