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 “added fat†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!
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