Nutrition Information


Healthy eating habits start early

Good nutrition can start as soon as a baby is born. There is evidence that obesity rates are lower in children that are breast-fed. It has also been said that “children like what they know, and eat what they like”,  so exposing them to a range of healthy foods from an early age can help train their taste buds to appreciate a wide variety of fruit, vegetables and other ingredients of a balanced diet.

Limit consumption of energy-dense foods
Energy-dense foods are high in calories, sugar and/or fat and usually low in nutrients. Many snacks and fast foods fall into this category. They should be eaten sparingly, or avoided altogether.

Avoid sugary drinks
Sugary drinks, including sodas, juices and sport drinks, are becoming more broadly available and widely consumed. Like energy-dense foods, they should be avoided.

Eat a diet made up mostly of vegetables, fruits and whole grains
Plant-based diets tend to be high in a variety of nutrients believed to reduce cancer risk and tend to be low in energy density, thus ideal in helping maintain a healthy weight. We should all aim to eat at least five portions (at least 400g) of non-starchy vegetables and fruits every day.It is also recommended that we eat relatively unprocessed cereals, grains or pulses with every meal, and limit consumption of refined starchy foods. People who consume starchy roots or tubers as staples should also be sure to eat sufficient quantities of nonstarchy vegetables, fruits, and pulses (legumes).

Limit intake of red meat, and avoid processed meat
Although red meats, such as beef, pork and lamb, are good sources of high-quality protein and can supply many important vitamins and minerals, they remain major contributors of total fat, saturated fat and cholesterol in the diet, factors that could increase the risk of cancer, so consumption should be limited. It is recommended that adults who eat red meat should
consume less than 500g a week and that very little, if any, of it should be processed. Processed meats include salami, bacon and hot dogs.

Limit consumption of salty foods and foods processed with salt
Salt and salt-preserved foods probably increase the chance of developing stomach cancer. Consuming fewer salt-preserved foods and processed foods and using less salt at the table and in cooking can help reduce sodium intake. Adult salt intake should be limited to less than 6g a day.

Healthy eating is essential to sustaining life. Both in its own right and as a means of maintaining a healthy weight, good nutrition is vital to cancer prevention.

World Cancer Campaign 2009 - Factsheet 2