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  Diet and Health Recommendations for the Prevention of Cancer Download

Diet and Health Recommendations for the Prevention of Cancer World Cancer Research Fund Hong Kong (WCRF HK) is part of a global network of organization dedicated to the prevention of cancer through healthy diets and associated lifestyles. This booklet, produces in collaboration with the Central Health Education Unit (CHEU), Hong Kong Department of Health, brings you information on WCRF HK's 14 Diet and Health Recommendations for the Prevention of Cancer. The recommendations are based on the findings of WCRF's landmark report: Food, Nutrition and the Prevention of Cancer: a global perspective, (1997).
Cancer: a preventable disease Changes in diet could prevent up to:
Half of all cases breast cancer Three out of four cases of stomach cancer Three out of four cases of colon and rectal cancers Science shows that: 30-40 per cent of cancers can be prevented through dietary choices - together with regular physical activity and maintenance of a healthy weight 20-30 per cent can also be prevented by not smoking 3 to 4 million cases of cancer could be prevented around the world each year through healthy diet and lifestyle changes. That means an estimate of 8,200 cases could be prevented in Hong Kong each year
The promise of prevention Cancer is such a complex disease that no one can be offered guarantees against it but, because it is so strongly linked to diet and lifestyle, there are plenty of positive steps we can all take to help protect ourselves. The following recommendations can help us to balance the foods and drinks we consume each day and make simple lifestyle changes which will help prevent cancer. The more of the recommendations we follow, the lower our cancer risk is likely to be. What's more, we'll also be reducing our risk of heart disease and other chronic illnesses and promoting good health in general.
WCRF HK's 14 Diet and Health Recommendations for the Prevention of Cancer A few points to consider… WCRF HK's diet and health recommendations, taken together as a whole, give positive advice that can help protect you against cancer No-one expects you to make all these lifestyle changes overnight. Try to make gradual but permanent changes over time WCRF HK's advice is based on an average person's intake of 2,000 calories a day. The amount of energy each of us actually needs will depend on factors such as our age, sex, body weight and how physically active we are. So if you are likely to need less, scale down the amount of these recommended foods you eat Remember that cancer prevention is about getting the balance right in terms of diet and lifestyle, So, the occasional deviation from the recommendations will not matter if you eat sensibly most of the time These guidelines are also consistent with the diet promoted in Hong Kong's food pyramid, so if you have been making changes in your diet to follow our Hong Kong food pyramid, you are already on the road to preventing cancer!
1Reshape your diet Choose predominantly plant-based diets rich in a variety of vegetables and fruits, pulses and minimally processed, starchy staple foods.
What this means… Increasing the amount of plant -based foods you eat each day. Foods that come from plants rather than animals include: vegetables, fruits, cereals (such as wheat, oats, soy products, and wheat products such as noodles, bread and pasta (, all kinds of beans and starchy roots and tubers (such as lotus root, sweet potato, taro, turnip and potatoes). These foods can help protect you against cancer because they:
Contain essential nutrients and other important substances that can help prevent that cancer process from starting, or halt its progress once it has begun Are naturally low in fat and calories and can therefore help you to control your weight Are naturally filling and can therefore help to reduce the amount of less healthy food you might otherwise eat (such as high-fat ready meals and convenience foods)
2Keep your weight in check Avoid begin underweight or overweight and limit weight gain during adulthood to less than 5 kg (11 Pounds). What this means… Maintaining a healthy weight is a matter of balancing your calorie intake with your level of physical activity. If you keep your weight gain in adulthood to less than 5 kg (11 pounds), you will probably reduce your cancer risk, as well as avoid other health problems associated with being overweight.
If you are overweight or obese… Eat more low-calorie, nutrient-rich foods such as vegetables and fruits Use low fat dairy products, spreads and dressings Use lower fat cooking techniques such as boiling, steaming, micro-waving or baking (without added fat) When hungry, opt for wholesome foods such as whole gram bread, cereals and beans-these fill you up but are not high in calories in reasonable amounts Be active. Walk or cycle some or all of the way to work, Walk up stairs, and take a walk in your lunch break, Pay a visit to your local community or fitness centre to see what activities they offer
It is important to realize that being significantly underweight can present many health problems too. Don't weigh yourself more than about once a week. That's all you need to keep an eye on your weight. 3 Stay active If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week.
If you are just starting out, try to get some moderate physical activity at least 30 minutes daily. What this means… Being physically active throughout life reduces our risk of heart disease, stroke and osteoporosis. But regular physical activity is also now known to reduce the risk of colon cancer and may reduce your risk of breast and lung cancer. It also helps prevent us becoming overweight or obese and, in turn, the cancers linked to obesity.
Take action… Incorporate physical activity into your everyday life wherever possible. Try walking rather than taking public transport or the car and climb the stairs instead of using the lift. If you have to take public transport, get off further from your workplace or home and walk the rest of the way Remember that household chores such as making the bed, cleaning and washing, and walking with a bag of groceries can all help towards your daily physical activity goal
4 Focus on vegetables and fruits Eat 400-800 grams (15 -30 ounces ) or five or more portions a day of a variety of vegetables and fruits, all year round In Hong Kong, 400-800 grams is about 10-20 tales.
What this means … Eating 400-800 grams (15 - 30 ounces), or five or more portions of vegetables and fruits each day, could, in itself, decrease your cancer risk by as much as 20 per cent. Eating plenty of vegetables and fruits protects against many cancers, particularly those of the mouth, pharynx, oesophagus, lung, stomach, colon and rectum, but also those affecting the larynx, pancreas, breast and bladder and possibly those of the liver, ovary, endometrium, cervix, prostate, thyroid, and kidney.
What is a portion… 'A portion ' is a decent - sized helping, for example one apple, two plums, 1 medium glass of fruit juice, 2-3 tablespoons of dried fruits, half to one medium rice bowl of vegetables, one cereal bowl of salad. Although fruit or vegetable juice can make up one of the servings, it is better to have the fruit or vegetable, as the whole ones have all the fibre, and will for sure have no added sugar or salt.
5 Simply starch Eat 600-800 grams (20-30 ounces) or seven or more portions a day of a variety of cereals, pulses, roots, tubers. Prefer minimally processed foods. Limit consumption of refined sugar. Locally, 600-800 grams is roughly 15-20 taels. What this means… Carbohydrates currently provide on average about half the calories in our diets. Carbohydrates are the technical terms for: Starches Dietary fibres Sugars
Unrefined foods rich in starches and dietary fibres contain valuable amounts of vitamins and minerals - all of which are important for good health and for preventing cancer. Choose unrefined cereals (including wheat, rice, oats and cereal products such as bread, noodle and pasta); pulses (such as beans and lentils); tubers (such as potatoes); and starchy fruits (such as bananas). The starch in foods is thought to protect against cancers of the colon and rectum whilst diets high in fibre possibly protect against cancers of the colon, rectum, breast and pancreas.
6 Alcohol… is it really worth the risk? Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women. One unit of drink is equal to a small glass of wine or half a pint of standard strength beer. What this means… Drinking alcohol regularly increases your risk of cancers of the mouth, pharynx, larynx, oesophagus and primary cancer of the liver. Furthermore, the risk of most of these is even greater for people who drink and smoke. Drinking alcohol probably also increases your risk of developing cancers of the colon, rectum and breast.
7 Give meat a lower priority If eaten at all, limit intake of red meat (beef, lamb and pork) and meat products made from these meats to less than 80 grams (3 ounces) daily. It is preferable to choose fish, poultry in place of red meat. In Hong Kong , 80 grams is the equivalents of 2 taels.
What this means… Eating more than2 taels of red meat, that is beef, lamb, pork and particularly the processed products made from these meats, probably increase your risk of cancers of the colon and rectum and may also increases your risk of developing cancers of the pancreas and kidney, as well as - for men - the prostate and for women - breast cancer. Red and processed meat is a major source of animal fat (which is usually saturated) which itself possibly increases your risk of cancers of the lung, colon and rectum, breast, endometrium and prostate.
Red meat should contribute less than one tenth or 10 per cent of your total calorie intake. Follow the 'two taels or less' recommendation, which is roughly the amount of meat equal to the size of two table tennis balls. Take action…
Aim for some meat-free meals and snacks, rather than always eating meat Include plenty of Vitamin C in your diet as this helps the body to absorb iron from vegetable sources more readily By following the first of WCRF HK's recommendations - shifting the balance of your diet towards more vegetables, fruits, cereals and other plant-based foods - you'll find that you have less room on your plate, and in your stomach, for meat Choose soy products, fish or poultry as an alternative to red meat products and substitute meat-based meals with soy, egg, bean, pasta or rice dishes
8 The fat factor Limit consumption of fatty foods, particularly those of animal origin, Choose modest amounts of appropriate vegetable oils. Fatty foods include fried and deep fried foods. Corn, sesame, and peanuts oils are healthy alternative to animal fat or fish oil.
What this mean… Diets high in total fat, and especially saturated fat, possibly increase your risk of developing cancers of the lung, colon, rectum, breast and prostate. Diets high in saturated fat also increase your risk of cancer of the endometrium. Eating too much fatty food increases the risk of obesity and the cancers associated with it.
Take action… Use less cooking oil and fat than suggested in recipes, and steam , boil or bake food rather than frying or deep-frying it in oil Opt for lower fat dairy products and eat smaller portions of these foods Remove the skin from poultry and trim all visible fat from meat Eat lots of foods that are naturally low in fat such as vegetables and fruits, wholegrain bread and cereals and pulses - the more you eat of these foods the less room you will have for fatty food!
9 Taken without a pinch of salt Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods. Also limit your consumption of Chinese sauces such as soy and oyster sauce. Try using garlic, ginger and far jiu bak bok (peppercorn and star anise) to season foods instead. What this means… Diets high in salt probably increase your risk of stomach cancer. Here in Hong Kong we currently consume more salt than is good for our health, so it is important to cut down.
Cured foods such as roasted meat (siu mei, siu lap, lap cheung), sausage, ham, and salted fish should only be eaten in moderation, as should manufactured meat products such as meat balls, canned meat such as luncheon meat and salty snacks such as salted peanuts, salted potato crisps and savoury biscuits. Daily consumption of salt should be limited to less than 6 grams (or 2.4 grams of sodium ) - that's roughly equivalent to only a teaspoon of salt a day - from all sources, including the hidden ones, like MSG and soya sauce!
Take action… Stop adding salt to cooking - you'll be surprised how quickly you get used to the taste of food without it. Serve freshly ground black pepper instead of salt with prepared food at the table Season and enhance the flavour of home cooking with herbs and spices (e.g. green onion, garlic and ginger ) rather than salt Avoid highly salted foods - salted fish and vegetables, salted or smoked meat, preserved eggs, salty or tinned processed bean products, canned soups, and instant noodles
10 Safe storage Do not eat food which, as a result of prolonged storage at ambient temperatures, is liable to contamination with mycotoxins. What this means… Here is Hong Kong, the way we store our foods isn't likely to influence our risk of cancer. This is because the food in our supermarkets is normally stored carefully after being harvested. However, take care of the meat purchased or bought from the wet market. Take action… Always avoid buying nuts, grains and beans or dried fruit with signs of mould.
11 Preserve your perishable Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home. What this means… Refrigeration reduces the risk of stomach cancer by reducing the need for salt as a preservative, and the risk of all cancers indirectly by allowing a variety of vegetables and fruits, and other perishable foods, to be available all year round. In developing countries, however, refrigeration is not always available for the storage and transportation of food.
12 Additives, contaminants and residues in perspective When levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, and this applies particularly in economically developing countries. The safety limits for food additives, residues of agriculture chemicals and other chemical contaminants in the food supply are carefully regulated in Hong Kong and do not appear to pose a problem in relation to cancer risk. Nevertheless, it is always advisable to wash fresh produce thoroughly to remove the small traces of agricultural and chemical residues and any other contaminants that may be present. Always top and tail carrots and remove the outer leaves of lettuce and cabbages. Peeling is a matter of choice but it is a sensible precaution to peel vegetables and fruits before serving to small children.
13 Take care with food preparation Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled in direct flame; cured and smoked meats. What this means… Do not overcook meat and fish so that it's burnt at the edges. This can happen when you barbecue but also if you are grilling or frying. Eating large quantities of grilled meat and fish may increase your risk of cancer of the stomach. Furthermore, any diet high in grilled, barbecued or fried meat may increase risk of cancers of the colon and rectum. This is because cooking in direct flame produces cancer-causing (carcinogenic) compounds on the surface of food. Burnt meat juices produced by cooking at high temperature have been shown to contain carcinogens.
Smoked and other foods present a similar problem since burning the wood in the smoking process produces substances called nitrites within the food and these can be transformed into carcinogens in the stomach. Nitrous compounds added to food or formed during the curing process can also be transformed into carcinogens and so cured foods should be eaten only occasionally.
Take action… Reduce, in particular, the amount of meat you cook by grilling, frying or barbecuing Avoid charring as you cook. If you do overcook food, remove the charred bits before serving Remember that many foods, including poultry, fish and vegetables, can be boiled, steamed or partially pre-cooked in a microwave first and then grilled or barbecued briefly to add that subtle 'chargrill' flavour Fresh vegetables or vegetable and meat combinations, seasoned with your favourite spices, are just as delicious cooked on the barbecue grill but enveloped in foil packets. This means that you can enjoy cooking outdoors with less risk to your health
14 No need for dietary supplements For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk. What this means… The combinations of nutrients and other elements in whole foods work together to fight cancer. Ideally, most people should be able to obtain all the nutrients they need for good health from the food they eat. Although research may show that diets high in vitamin C, for example, protect against cancer, it doesn't always follow that supplements containing these nutrients will have the same effect. If you think that you need to take supplements, it is important to visit your doctor, pharmacist or nutritionist / dietitian who will prescribe any appropriate ones.
No place for tobacco in a healthy lifestyle! Do not smoke or chew tobacco! Tobacco can cause cancer whether it is smoked, chewed or consumed in other ways, to say nothing of its effects when combined with alcohol or the impact of passive smoking. Tobacco causes 90 per cent of lung cancers as well as being implicated in cancers of the mouth, pharynx, larynx, oesophagus, pancreas, cervix and bladder. It also reduces the circulating levels of protective vitamins in the body, in particular, vitamin C.
Take action… If you do smoke, there are several methods available which are designed to help you give up, including prescription medicines, nicotine patches or gum, quit lines and nicotine patches or gum, quit lines and nicotine replacement therapy - why not ask your doctor to advise you Even if you have been a heavy smoker for many years, it's never too late to stop - the benefits begin immediately
It's never too late to stop smoking, your health and those of others around you can only benefit. Summary of WCRF HK's Diet and Health Recommendations for the Prevention of Cancer 1. Food supply and eating Choose predominantly plant-based diets rich in a variety of vegetables and fruits, pulses (legumes) and minimally processed starchy staple foods. 2. Maintaining body weight Avoid being underweight or overweight and limit weight gain during adulthood to less than 5 kg (11 pounds).
3. Maintaining physical activity If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week. If you are just starting out, try to get some moderate physical activity at least 30 minutes daily. 4. Vegetables and fruits Eat 400-800 grams (15-30 ounces) or five or more portions a day of a variety of vegetables and fruits, all year round. In Hong Kong, 400-800 grams is about 10-20 taels.
5. Other plant foods Eat 600-800 grams (20-30 ounces) or more than seven portions a day of a variety of cereals (grains), pulses (legumes), roots, tubers and plantains. Prefer minimally processed foods. Limit consumption of refined sugar. Locally, 600-800 grams ids roughly 15-20 taels. 6. Alcoholic drinks Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women. One unit of drink is equal to a small glass of wine or half a pint of standard strength beer. 7. Give meat a lower priority If eaten at all, limit intake of red meat (beef, lamb and pork) and meat products made from these meats to less than 80 grams (3 ounces) daily. It is preferable to choose fish or poultry in place of red meat. In Hong Kong, 80 grams is the equivalent of 2 taels.
8. Total fats and oils Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oils. Fatty foods include fried and deep fried foods. Corn, sesame, and peanut oils are healthy alternatives to animal fat or fish oil. 9. Salt and salting Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods. Also limit your consumption of Chinese sauces such as soy and oyster sauce. Try using garlic, ginger, and far jiu bak kok (peppercorn and star anise) to season foods instead.
10. Storage Do not food which, as a result of prolonged storage at ambient temperatures, is liable to fungal contamination. 11. Preservation Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home. 12. Additives and residues When levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard, and this applies particularly in economically developing countries. 13. Preparation Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame: cured and smoked meat.
14. Dietary supplements For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk. And, always remember… Do not smoke or chew tobacco.
Where to go next? World Cancer Research Fund Hong Kong (WCRF HK) 25/F, One Capital Place, 18 Luard Road, Wanchai, Hong Kong Tel: 2529 5025 Fax: 2520 5202 E-mail: info-hk@wcrf,org http:/./www.wcrf-hk.org World Cancer Research Fund Limited is the registered company name of World Research Fund Hong Kong (WCRF HK). Registration number: 596724 Department of Health For more information on health, please call Department of Health's 24 -hour health education hotline (Cantonese, English and Putonghua): 2833 0111 or visit our web site http://www.cheu.gov.hk
 
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Last revision date: 01 September 2006