DIETARY ALTERNATIVES TO HELP YOUR BODY RESIST CANCER
The type of food you eat is important. Choose a predominantly
plant-based diet rich in a variety of vegetables and fruits,
pulses (legumes), and minimally processed starchy staple
Maintain your body weight. Avoid being underweight or overweight
and limit weight gain during adulthood to less than 5kg
Stay active. If your job is largely sedentary, take an
hour's brisk walk, or similar exercise daily, AND exercise
vigorously for at least one hour each week.
Eat more vegetables and fruits - aim for 30 ounces each
day of a variety of vegetables and fruits all year round.
Other plant foods are important.. Eat 30 ounces - or more
than seven portions each day of a variety of whole grains,
legumes, roots, tubers and plantain. Choose minimally processed
foods whenever possible and limit consumption of refined
Alcohol consumption is NOT recommended. If consumed at
all, limit alcoholic drinks to less than two per day and
just one for women - ONLY on three days each week.
Be choosy about meat. If eaten at all - and none would
be more protective - limit intake of red meat to less than
80 grams (3 ounces) on a maximum of three days each week.
It would be preferable to choose fish, poultry or meat from
non-domesticated animals and from an organic source whenever
Limit consumption of fatty foods, particularly those of
animal origin. Choose modest amounts of appropriate vegetable
oils - such as organically sourced, cold-pressed seed and
Limit consumption of salted foods, and use of cooking and
table salt. Instead, consider using herbs and spices to
Store perishable foods carefully to minimise fungal contamination.
Use refrigeration and other appropriate methods, and do
not eat foods which, as a result of prolonged storage at
ambient temperature, are liable to contamination with fungal
Watch out for additives and residues. While levels of synthetic
additives and pesticide residues are officially considered
'low' in our foods, err on the side of caution. Prepare
your foods yourself and eat organic as much as possible.
Cook with low temperatures. Do not eat browned food - i.e.
fried/roast, etc. Choose to braise instead. Ensure you DO
NOT eat charred/burned food, and AVOID cured meats.
Take your supplements - these should be personally prescribed
via a nutritional practitioner - to complement your daily
food intake. With increasingly nutrient-poor soils, even
when you eat a 'balanced diet' you may not be getting all