Cancer Council Australia makes the following recommendations for nutrition and physical activity in support of the Dietary Guidelines for Australian Adults and the National Physical Activity Guidelines for Australians:
- maintain a healthy body weight (BMI of 18.5 – 25)
- do regular physical exercise:
- 30 minutes of moderate activity a day for general good health
- 60 minutes a day, including some vigorous intensity exercise, to reduce cancer risk
- maintain a healthy, balanced diet:
- eat plenty of vegetables, legumes and fruit - five or more servings of vegetables and two or more servings of fruit per day
- have cereals (preferably wholegrain) - between three and 12 servings each day, depending on age and gender
- eat meat in moderation - no more than three to four servings of, lean red meat each week and avoid processed meats
- select lower fat foods like lean meat and reduced-fat dairy products, and try using low-fat cooking methods like grilling instead of frying
- choose low-salt products - flavour foods with herbs and spices instead of salt
- avoid drinking alcohol if possible, or have one to two alcohol-free days each week and limit yourself to:
- one standard drink per day (women)
- two standard drinks per day (men)
More information about these recommendations are available in Cancer Council' s Cancer smart lifestyle fact sheets.