The nutrition and physical activity guidelines for cancer prevention by the American Cancer Society (ACS)

Info source:

http://www.cancer.org/cancer/cancercauses/dietandphysicalactivity/bodyweightandcancerrisk/body-weight-and-cancer-risk-acs-recommendations

To help lower your risk of cancer

As part of its nutrition and physical activity guidelines for cancer prevention, the American Cancer Society recommends that people try to get to and stay at a healthy weight throughout life. 

The best way to stay at a healthy body weight is to balance how much you eat with how active you are. If you are overweight, the best way to get to a healthy body weight is to limit the calories you take in, and burn more calories through physical activity.

You can lower the number of calories that you take in by eating smaller amounts of food (smaller portion sizes); limiting between-meal snacks; and limiting foods and drinks that are high in calories, fat, and/or added sugars, and that provide few nutrients. 

Fried foods, cookies, cakes, candy, ice cream, and regular soft drinks should be replaced with vegetables and fruits, whole grains, beans, and lower calorie beverages.

The American Cancer Society recommends that adults should get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week. 

Children and teens should get at least 1 hour of moderate or vigorous intensity activity each day, with vigorous activity on at least 3 days each week.

It’s also important to limit your sedentary behavior such as sitting, lying down, watching TV, and other forms of screen-based entertainment. Doing some physical activity above usual activities, no matter what one’s level of activity, can have many health benefits.

Along with helping you get to or stay at a healthy weight, eating a healthy diet and increasing your physical activity may have their own health benefits, including lowering your risk of cancer.