It’s safe to say that most people talk about cancer. In fact, more than 90% of cancers are caused by the external environment. Epidemiological studies have found that about 40% of cancer patients are related to factors such as dietary habits, food processing and cooking methods, and 30% of cancers are related to lifestyle habits, especially smoking and drinking. As long as we eat reasonably and maintain a good lifestyle, many cancers can be prevented. Here are 10 dietary rules to prevent cancer. Principle 1: Food Diversification Pay attention to food diversification and plant-based food, which should take up more than 2/3 of each meal. Plant-based diet should contain fresh vegetables, fruits, beans and coarse grains. Principle 2: Weight control Avoid overweight or underweight, and limit the weight increase to no more than 5kg in adulthood. Overweight or excessive obesity will easily lead to higher risk of endometrial cancer, kidney cancer and intestinal cancer. Principle 3: Do not eat burnt food When grilling fish or barbecuing meat, you should avoid burnt gravy. Fish, meat and bacon grilled directly on the fire can only be eaten occasionally. It is better to boil, steam and stir-fry food. Principle 4: Eat more starchy foods Eat 600-800g of various cereals, legumes and plant roots per day, the less processed the better. To limit the intake of refined sugar. Starch in food has the effect of preventing colon cancer and rectal cancer, and a high-fiber diet has the potential to prevent colon cancer, rectal cancer, breast cancer, pancreatic cancer. Principle 5: Eat more vegetables and fruits Insist on eating 400g-800g of various vegetables and fruits every day, which can reduce the risk of cancer by 20%, and eat 5 or more kinds of vegetables and fruits every day. Principle 6: Do not promote drinking alcohol, such as drinking no more than one glass of alcohol per day (equivalent to 250ml of beer, 100ml of red wine or 25ml of white wine), often drinking alcohol can increase the risk of oral cancer, pharyngeal cancer, esophageal cancer and so on. Principle 7: Reduce the intake of red meat Less than 90g per day should be consumed, and it is best to replace red meat with fish and poultry. Red meat will increase the risk of colon and rectal cancer. Meanwhile, it is necessary to limit the intake of high-fat diet, especially animal fat, and proper vegetable oils (such as olive oil, etc.) should be chosen. Principle 8: Limit salt and seasoning Limit the intake of pickled food and control the use of salt and seasoning, a high salt diet will increase the prevalence of stomach cancer. The World Health Organization recommends a salt intake of less than 6g per person per day. Principle 9: Do not eat foods that have been stored for too long Do not eat foods that have been stored for too long at room temperature and may be contaminated with fungal toxins. Principle 10: Adhere to appropriate exercise Exercise for 40-60 minutes a day, brisk walking or similar intensity exercise.