By Nutrition Department: Nutritionist Yan Hao

According to statistics from the Ministry of Health and Welfare, cancer (malignant tumors) has remained the leading cause of death for several decades. Recently, the food safety incident involving the illegal carcinogenic food additive "Sudan Red" has brought increased attention to the importance of cancer prevention in daily life.

Comprehensive Cancer Prevention Recommendations by the American Institute for Cancer Research (AICR) and World Cancer Research Fund (WCRF)

Maintain a Body Mass Index (BMI) of 18.5-23.9 kg/m², avoiding both underweight and overweight conditions. Obesity is linked to various cancers, including colorectal cancer, breast cancer, thyroid cancer, and multiple myeloma. Maintaining a healthy weight helps reduce the risk of cancer.

Accumulate at least 150-300 minutes of moderate-intensity or 75-150 minutes of high-intensity exercise per week, evenly distributed throughout the week. Regular physical activity helps prevent several types of cancer and supports healthy weight maintenance. Modern sedentary lifestyles and lack of exercise contribute to increased cancer risk.

Consume at least three servings of vegetables (about 1.5 bowls) and two servings of fruits (about two baseball-sized portions) daily. Include whole grains like brown rice, oats, and sweet potatoes in your diet. These foods help prevent cancers of the head, neck, mouth, and colon, and aid in weight control and the prevention of cardiovascular diseases and other chronic conditions.

Prioritize the intake of plant-based legumes and whole, unprocessed foods that aid in weight control. Fast food and processed foods are high in calories, low in nutrient density, and often lead to obesity and related cancers like endometrial cancer. Reduce intake of high-fat, high-starch, and high-sugar processed foods.

Limit red meat intake to no more than 500 grams per week (about 2 ounces daily). Minimize processed meats like ham, sausages, and smoked meats. High consumption of red and processed meats is linked to an increased risk of colorectal cancer.

Avoid foods and drinks with high calorie density and added sugars. Choose water or unsweetened beverages like tea or coffee (limit caffeine to 400 mg per day, about four cups). High-calorie foods and sugary drinks contribute to obesity, cardiovascular diseases, diabetes, and increased cancer risk.

Limit alcohol to less than two standard drinks per day for men and one for women. One standard drink equals about 375 ml of beer, 120 ml of wine, or 30 ml of spirits. Alcohol consumption is linked to several cancers, including mouth, throat, esophagus, liver, breast, and colorectal cancer. Even small amounts of alcohol increase cancer risk.

Meet nutritional needs through a balanced diet rather than relying on supplements. High-dose supplements can have adverse effects and are linked to cancer risk, such as high-dose beta-carotene increasing lung cancer risk. A balanced diet is the best way to obtain necessary nutrients.

Reduce salt intake by using natural spices for cooking and avoiding high-salt foods. Properly store grains and legumes to prevent mold growth. High salt intake increases the risk of stomach cancer. Moldy foods can contain aflatoxins, a known carcinogen linked to liver cancer.

Breastfeed exclusively for at least six months, as recommended by the World Health Organization (WHO). Use approved formula if breastfeeding is not possible. Breastfeeding reduces the mother's risk of breast cancer and helps prevent obesity in children.

By following these comprehensive dietary and lifestyle recommendations from the AICR and WCRF, individuals can significantly reduce their risk of developing cancer. These guidelines emphasize the importance of maintaining a healthy weight, staying active, consuming a plant-based diet rich in fruits, vegetables, and whole grains, and avoiding known carcinogens through careful dietary and lifestyle choices.