A panel of 21 world-renowned scientists from global research institutions in different disciplines such as nutrition, epidemiology, cancer, and public health spent five years evaluating and comparing various published studies from around the world and came up with 10 well-documented recommendations for cancer prevention. 1. Be as thin as possible within the normal weight range. Ensure a trend of weight gain from childhood to adolescence so that weight can be at the low end of the normal body mass index (BMI) by age 21, maintain weight in the normal range from age 21, and avoid weight gain and waistline growth throughout adulthood. Studies have shown that excess body fat may stimulate an increase in hormone levels in the body, leading to colon, esophageal, pancreatic, kidney, endometrial and postmenopausal breast cancers. Therefore, it is recommended that everyone should be as thin as possible within their normal weight range, keeping their BMI between 21-23, and even lower for Chinese people, between 18.5 and 23. 2. Make physical activity a part of your daily life. At least 30 minutes of moderate physical activity (equivalent to brisk walking) every day. As the body becomes more adaptable, 60 minutes or more of moderate physical activity per day, or 30 minutes or more of heavy physical activity (longer-term, more intense physical activity is more beneficial to health). Avoid sedentary habits such as watching TV. The Seattle Cancer Center has reported that postmenopausal women who have a consistent exercise habit (such as walking half an hour a day, five times a week) have a 20 percent reduction in breast cancer. 3. Limit the intake of high energy density foods and avoid sugary drinks. If you eat “fast food”, try to eat less. Limit the intake of high energy density foods, i.e. high fat, high sugar and low fiber foods, such as hamburgers, French fries and sugary drinks. Sugary drinks, in particular, provide high calories, but it is difficult to make people feel full, and may stimulate the human taste center, inducing appetite. 4, eat mainly plant sources of food. Eat at least 400g of a variety of non-starchy vegetables and fruits daily. Eat relatively unprocessed cereals and legumes at every meal. Limit refined and processed starchy foods. A predominantly plant-based diet is a fine Chinese tradition that must not be discarded. Some studies have confirmed that fruits and vegetables can reduce the chance of many types of cancer (including mouth, throat, larynx, esophagus, stomach and lung). 5. Limit the intake of red meat and avoid processed meat products. People who eat red meat (pork, beef, lamb) have less than 500g per week. the so-called processed meat products, i.e. varieties with added nitrite, are eaten as little as possible. For the nation, the most painful may be to say goodbye to red meat. But if you can control within 80 grams a day, delicious and healthy can still be both. 6, limit alcohol consumption. If you have to drink, men should have no more than 2 servings per day (1 serving contains 10-15 grams of alcohol) and women no more than 1 serving. Children and pregnant women should not drink alcohol. Neither beer, red nor white wine. Drinking alcohol can lead to many kinds of cancer (such as mouth, throat, larynx, esophagus, colon, rectum, breast). 7. Limit salt intake and avoid moldy cereals or legumes. Avoid salted foods or foods processed with salt. Salt and pickled foods are likely to be the cause of stomach cancer; while moldy cereals and beans contain aflatoxin, which is harmful to the liver. Therefore, avoid eating salted or over-salted food, and do everything possible to keep your daily salt intake within 6g, and don’t eat moldy cereals. 8. Meet nutritional needs through the diet itself, and dietary supplements are not recommended for cancer prevention. High doses of nutritional supplements can indeed supplement nutrition, but they may also induce cancer. It is better to increase the intake of relevant nutrients through daily meals, and the best sources of nutrition are food and water. In addition, for special groups of people, experts also give special advice. 9. Exclusive breastfeeding is adhered to for at least 6 months, while other liquids and foods are added later. Breastfeeding not only reduces the chances of breast cancer for mothers, but also prevents infections during the child’s infancy, protects the development of the immature immune system, prevents early childhood diseases, and deepens the bond between mother and child. 10. Cancer survivors should also follow the recommendations of cancer prevention. With the development of medicine, many cancers have become chronic diseases and “living in peace” with them should be a long-term goal. Therefore, all cancer survivors should follow the recommendations on diet, healthy weight and exercise. The cancer pattern in China is becoming increasingly “westernized”, with a trend of decreasing esophageal and cervical cancers and increasing colorectal and breast cancers. This is due to the infiltration of Western lifestyle habits, which has impacted the traditional plant-based diet of the Chinese people. Each of the 10 recommendations in the report is applicable to China, and none of them should be overlooked. The above is a summary of the World Cancer Research Fund and American Institute for Cancer Research’s 10 recommendations on food, nutrition, and physical activity for cancer prevention. In addition, experts agree not to smoke or chew tobacco. Wherever tobacco passes through, it can cause serious harm.