10 dietary principles to help "stay away" from cancer

1. Food diversification: When cooking, pay attention to food diversity, focusing on plant foods, plant foods should account for more than 2/3 of each meal. Plant foods are foods containing green vegetables, fruits, beans and grains.

2. Control body weight: Avoid being too heavy or too light. Adults need to control their weight to no more than 5kg above the standard; being too heavy or too fat can easily lead to endometrial cancer, kidney cancer, and intestinal cancer.

3. Avoid eating burnt fried and grilled foods: When grilling fish or meat, avoid burning them. You should also limit the amount of fried foods you eat. It is best to eat boiled, steamed, and stir-fried foods.

4. Eat a lot of starchy foods: Every day, eat about 600-800g of cereals, beans, plants... the less you add, the better. Starch in food has the effect of preventing rectal cancer and intestinal adhesion cancer. Foods high in cellulose have the ability to prevent the development of prostate cancer, breast cancer, intestinal cancer and rectal cancer.

5. Eat lots of green vegetables and fruits: Persistently eating about 400-800g of green vegetables and fruits every day can reduce the risk of cancer by 20%. Every day, you should eat 5 or more types of green vegetables and fruits.

6. Do not drink too much alcohol: If you drink alcohol, do not drink more than 1 glass per day (equivalent to 250ml of beer, 100ml of wine and 25ml of white wine). Regularly drinking alcohol can increase the risk of esophageal cancer, throat cancer and oral cancer.

7. Reduce red meat intake. Limit red meat intake to less than 90g per day, and it is best to eat fish and poultry instead. Eating a lot of red meat increases the risk of colorectal cancer and colon cancer. You should also limit your intake of foods high in fat, especially animal fat. You should choose vegetable oils (such as olive oil).

8. Limit salt and spices: Limit the use of salt and spices and eat less salty foods because they can increase the risk of stomach cancer. The World Health Organization recommends that the daily salt intake should be less than 6g/person.

9. Do not eat food that has been stored for too long: Do not eat food that has been stored for too long at room temperature, because this food may be contaminated with disease-causing bacteria.

10. Practice a suitable sport consistently: You should practice 40-60 minutes every day. You can choose jogging or another suitable sport. As long as you practice consistently, you will improve your resistance and prevent cancer.

Thanh Hoa (synthesis)