Diet and physical activity can make a difference

As the world prepares to commemorate Prostate Cancer Awareness Month in September, men are encouraged to adopt a healthy lifestyle to significantly reduce their risk. What you eat - or don't eat - and how active you are can influence your risk of developing cancer. The benefits of a physically active lifestyle go far beyond lowering cancer risk. They include lower risk of heart disease, high blood pressure, diabetes and osteoporosis (bone thinning).

Select foods and a healthy body can reduce your chances of getting cancer. Make a positive lifestyle change today!

MAINTAIN A HEALTHY WEIGHT THROUGHOUT LIFE

Balance calorie intake with physical activity.

Avoid excessive weight gain throughout life.

Achieve and maintain a healthy weight if currently overweight and obese.

ADOPT A PHYSICALLY ACTIVE LIFESTYLE

Adults: Engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on five or more days of the week; 45 to 60 minutes of intentional physical activity is preferable.

Children and adolescents: Engage in at least 60 minutes per day of moderate to vigorous physical activity at least five days per week.

EAT A HEALTHY DIET, WITH AN EMPHASIS ON PLANT SOURCES

Choose foods and drinks in amounts that help achieve and maintain a healthy weight.

Eat five or more servings of a variety of vegetables and fruits each day.

Choose whole grains over processed (refined) grains.

Limit intake of processed and red meats.

EAT FIVE OR MORE SERVINGS OF VEGETABLES AND FRUITS EACH DAY

Include vegetables and fruits at every meal and for snacks.

Eat a variety of vegetables and fruits each day.

Limit French fries, snack chips and other fried vegetable products.

Choose 100 per cent juice if you drink vegetable or fruit juices.

IF YOU DRINK ALCOHOLIC BEVERAGES, LIMIT YOUR INTAKE

Drink no more than one drink per day for women and two per day for men.

CHOOSE WHOLE GRAINS OVER PROCESSED (REFINED) GRAINS AND SUGARS

Choose wholegrain rice, bread, pasta and cereals.

Limit intake of refined carbohydrates (starches), such as pastries, sweetened cereals and other high-sugar foods.

LIMIT INTAKE OF PROCESSED MEATS AND RED MEATS

Choose fish, poultry or beans instead of beef, pork and lamb.

When you eat meat, choose lean cuts and eat smaller portions.

Prepare meat by baking, broiling or poaching, rather than by frying or charbroiling.