NUTRITION AND PHYSICAL ACTIVITY FOR CANCER PREVENTION

• 1.     Maintain a healthy weight throughout life.

•       Balance caloric intake with physical activity.

•       Avoid excessive weight gain throughout the lifecycle.

•       Achieve and maintain a healthy weight if currently overweight or obese.

• 2.     Adopt a physically active lifestyle.

•       Adults: engage in at least 30 minutes of moderate-to vigorous physical activity, above usual activities, on 5 or more days of the week. Forty-five to 60 minutes of intentional physical activity are preferable.

•       Children and adolescents: engage in at least 60 minutes per day of moderate-to-vigorous physical activity at least 5 days per week.

• 3.     Consume a healthy diet, with an emphasis on plant sources.

•       Choose foods and beverages in amounts that help achieve and maintain a healthy weight.

•       Eat five or more servings of a variety of vegetables and fruits each day.

•       Choose whole grains in preference to processed [refined] grains.

•       Limit consumption of processed and red meats.

• 4.     If you drink alcoholic beverages, limit consumption.

•       Drink no more than one drink per day for women or two per

day for men.