Recommended Dietary Objectives to Prevent Cancer

Although there is no link between cancer and single food, there are certain overall guidelines that experts agree minimizes the risk of cancers. High intakes of vegetables over 500g or a pound a day protect against cancer, but it does not guarantee that vegetarians won’t get cancer. They can and they sometimes do, what these guidelines are, are guidelines against risk.

The first recommendation is the reduction in fats and sugars while increasing  the consumption of starchy carbohydrates especially complex carbohydrates such as brown rice and brown pasta and fruits and vegetables. The minerals and vitamins are supplied by moderate amounts of protein in the form of eggs, cheese, meat and fish for carnivores and pulses and beans for vegetarians.

Maintaining a normal body weight with a body mass of between nineteen and twenty five is important, and it is important not to consume excessive amounts of calories and have regular gentle exercise several times a week. That does not mean going to the gym or running a half marathon. A walk for half an hour three times a week is sufficient, and the pace of working should just raise your heart beat a little.

In addition beta carotene supplements should not be used to avoid cancers.  A large dose of other purified supplements of other micro nutrients are not a safe practice and is not without risk. The World Cancer Research Fund has identified five star foods for cancer prevention.

* They are foods rich in beta carotene, spinach carrots, broccoli and tomatoes.
* Vitamin C rich foods, citrus fruits, berries, melons, green vegetables, tomatoes, cauliflowers and green peppers.
* Selenium rich foods such as wheat germ, bran, onion, garlic, mushrooms and also tuna.
* Foods rich in Vitamin E the wholegrain cereals. Wheat germ, leafy greens  and soya beans
* Complex carbohydrates such as peas, beans, wholemeal bread and cereals.

Further recommendations were that the consumption of red meat should never exceed 80 grams a day and that is less than three ounces as there are 28 grams in an ounce. Other forms of protein are recommended such as fish and poultry. It is recommended that the consumption of alcohol is limited a maximum of two drinks a day for men and one for women. Although moderate amounts of appropriate vegetable oils such as olive oil or rapeseed oil can be consumed the consumption of trans fats should be avoided altogether. Trans fats are found in processed bakery product such as cakes, cookies biscuits etc. The intake of salt in the form of sodium should be restricted fresh herbs and spices can be used to flavor food.