UEGF Ten Rules for Healthy Lifestyle and Cancer Prevention
- Maintain a high level of physical exercise: at least 30 minutes a day of vigorous activity are suggested (but the type of activity can vary with age).
- Avoid excess weight, preferably by increasing physical activity.
- Eat plenty of fiber-rich food and whole grains and less food containing sugars and products with white flour.
- Aim to eat at least five portions a day of fruits and vegetables.
- Moderate the intake of animal fat (i.e., dairy fat and fatty meat) by choosing light dairy products and removing visible fat from meat and skin from chicken. Fat derived from â€œadded fatâ€ during cooking can be replaced by vegetable oils and possibly extra-virgin olive oil.
- Remember that fish and beans are attractive alternatives to meat. Fish oil is also good for preventing some other types of cancer (such as breast cancer) and cardiovascular diseases.
- Drink plenty of water. For alcoholic beverages, have less than two glasses a day of wine or beer.
- The selection and storage of food are very important: look mainly for local and seasonal fresh or frozen food.
- Healthy cooking requires lowering the amounts of added cooking oils and fats, using low temperatures and short cooking times.
- Whatever you do, do not smoke!