To reduce the risk of certain cancers we recommend a healthy body weight, regular exercise and a healthy diet. The following explains the types of food we should include or limit in our diets to help reduce the risk of cancer.
Eating plenty of vegetables and fruits is likely to reduce the risk of cancer of the mouth, oesophagus, stomach and bowel.
Recommendation: Eat plenty of vegetables, legumes and fruits. Adults should eat at least 5 serves of vegetables and 2 serves of fruit each day. The number of serves recommended for women who are pregnant or breastfeeding is higher, and the recommendations for children are slightly lower. Eat a variety of vegetables and fruit – it doesn't matter if the source is fresh, tinned, frozen or dried – it all counts.
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1 serve of fruit = |
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A serve size is about the same as an adult's handful. So, adults should eat 5 handfuls of vegetables and 2 handfuls of fruit daily.
While there has been a lot of research into the link between a high-fibre diet and a decrease in bowel cancer risk, the link doesn't appear as strong as once thought.
Recommendation: In the interest of good health, we recommend eating plenty of breads and cereals, preferably wholegrain, as part of an overall healthy diet. Women should eat at least 4 serves of breads and cereals a day and men should eat at least 5.
A serve =
Research suggests that eating red meat and, in particular, processed meat, may increase the risk of bowel cancer.
We recommend eating moderate amounts of fresh red meat. A moderate intake of meat is 65g to 100g of cooked red meat, 3–4 times a week – this is also the recommendation in the Australian Guide to Healthy Eating.
The Cancer Council recommends people limit or avoid eating processed meats. Processed meats include sausages, frankfurts, salami, bacon and ham. Try to choose lean cuts of meat or chicken, have more fish and make sure you eat plenty of plant-based foods such as fruit, vegetables and wholegrain cereals.
The following are examples of 1 serve of meat (this should roughly fit into the palm of your hand):
Other substitutes for a serve of red meat include:
According to current evidence there's no direct link between fat intake and cancer. However, a high-fat diet may cause obesity, which is a risk factor for several cancers.
Recommendation: As part of an overall healthy diet, limit saturated fats and moderate total fat intake. Saturated fats are found mostly in meat and dairy products, but are also found in cakes, biscuits, snack foods and take-away foods. 'Good fats' (polyunsaturated and monounsaturated) can be found in margarines, nuts, avocados and seeds.
An increased risk of stomach cancer has been linked with high-salt diets in countries where salting of foods is a common preserving method. In countries where refrigeration is commonly used, stomach cancer is not as common.
Recommendation: Choose foods low in salt. Flavour foods with herbs, lemon juice and spices instead of salt. Try to limit salty snacks, take-away foods, processed meats, cheese and butter.
There's no evidence that alcoholic drinks provide any protection against cancer. Alcohol is, in fact, an important risk factor for some cancers, particularly cancers of the mouth, pharynx, larynx, oesophagus and liver, and evidence is growing stronger that alcohol is a risk factor for breast cancer.
Recommendation: The Cancer Council recommends that, to reduce the risk of cancer, people should abstain from alcohol. For people who choose to drink alcohol:
A standard drink =
The National Health and Medical Research Council dietary guidelines provide detailed recommendations about healthy eating for all Australians. Information can be found at www.nhmrc.gov.au/publications/synopses/dietsyn.htm.
Updated August 2007
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Video: Behaviour & cancer prevention (Length 1:12)
with Professor David Hill
