Studies have concluded that improper diet is one of the main causes of cancer, and that if dietary structure can be changed in time and attention paid to dietary safety, malignant tumors such as 50 per cent of breast cancers, 75 per cent of gastric cancers and 75 per cent of colorectal cancers can be prevented and averted. World Cancer Research Fund published the book “Diet, Nutrition and Cancer Prevention”, which puts forward a series of opinions and suggestions from the aspect of dietary structure. These opinions and suggestions emphasize on the selection and collocation of food, reminding people to pay attention to the nutrition while paying attention to the reasonable combination of nutritional elements, which are scientific, reasonable and highly operable. He Qian, Department of Oncology and Difficult Diseases, Jinan Hospital of Traditional Chinese Medicine Suggestion 1: Choose plant-based food as the mainstay. Choosing plant foods as the main dietary structure is conducive to abandoning excessive intake of animal fats, eating more vegetables, fruits, beans and roughly processed staple foods in plain, no matter what season it is, one should insist on consuming 400 – 800 grams of vegetables and fruits every day, which are not only beneficial to the cardiovascular and cerebrovascular vessels, but also beneficial to preventing the occurrence of cancer. Specific measures: Try to purchase fresh vegetables and fruits, as well as potatoes and cereals, food should be based on these, balancing the proportion of various food intake, plant foods should account for more than one-third. At the same time, you can eat some fruits, such as oranges, apples, bananas, etc., before and after meals, which can reduce the intake of staple foods; try to eat as little as possible, or even do not eat high-fat, high-sugar, high-salt french fries, cookies, as well as popcorn with excessive lead content. Suggestion 2: Starchy foods are indispensable. In the food you eat every day, you should include 600 to 800 grams of grains, legumes, and plant roots and tubers. It is wrong in a sense that food should not be too refined; roughage is sufficient to maximize the protection of vitamins in plants. It is important to limit the intake of sugar properly, as it tends to cause one to gain weight. Specific measures: in accordance with the amount of starchy food to be consumed, to develop a reasonable recipe, allocated to three meals a day – for example, breakfast with milk and whole wheat bread, or porridge and steamed bread with small vegetables; lunch to eat rice or pasta-based, appropriate consumption of dishes; dinner in line with the principle of eating less, you can drink congee, such as eight treasure porridge plus vegetables, etc.. It is best not to overeat at night, which not only affects rest, but is also a major factor in fat accumulation. Suggestion 3: Drink less or no alcohol. Some doctors suggest that middle-aged and elderly people can drink 50 milliliters of wine every day to promote blood circulation, which has its own rationale, but alcohol is not the body’s essential crystals, in the case of normal health conditions, try to drink less alcohol, or even do not drink. Especially to prohibit alcohol abuse, alcohol abuse can easily lead to accidents, long-term can lead to chronic alcoholism, and even cause cancer. Specific measures: do not advocate drinking, even if you want to drink, but also try to control, men no more than 100 ml a day, women no more than 50 ml a day: at the same time, pay attention to as little as possible to drink beverages containing preservatives, preservatives in the body to accumulate more, the same has the risk of cancer! Suggestion 4: Eat less meat food. Nowadays, the supply of meat food is sufficient, many people like to eat meat, however, it should be controlled appropriately, the amount of daily intake of all kinds of red meat (pork, beef, mutton) is best to control the amount of 90 grams or less, meat food is best to choose fish or natural state of free-range poultry. Specific measures: not necessarily eat meat every day, eat more fruits, grains, vegetables, especially should eat more beans rich in vitamins and trace elements. Recommendation 5: Limit fat intake. Vegetable oil should be chosen for cooking and the amount should be controlled to limit the intake of high fat, especially animal fat. A healthy diet requires that the total consumption of fat be reduced to less than 25% of the total calorie intake. Specific measures: Eat less fried food, the amount of fat in cooking should be lower than the standard of recipes, because recipes generally do not consider the amount of fat intake, it only considers whether the color and flavor. Eat poultry with the skin removed and remove any visible fat. Choose low-fat dairy products. Recommendation 6: Minimize salt. People in the north of China generally have a higher intake of salt, which is related to the cold and long winter in the north, people in the north eat more food preserved with salt, per capita daily intake of up to 16 grams, and developed a habit of heavy tastes, which is very bad, the intake of excessive salt can easily lead to high blood pressure, triggering other cardio-cerebral and cerebrovascular diseases. Specific measures: less salt when cooking food, salt consumption should be controlled at about 6 grams per day. Recommendation 7: Food should not be stored for too long. Decayed and spoiled food is not only easy to cause gastrointestinal diseases, but also easy to cause cancer when consumed for a long time. Such as long-term use of moldy corn, peanuts easy to lead to liver cancer, because moldy corn, peanuts contain carcinogenic substances aflatoxin. Specific measures: first of all, do not store perishable food at room temperature, otherwise, it will be infected by fungal food into the abdomen, triggering disease: In addition, frozen storage in the refrigerator food should not be too long, it is best not to exceed 3 months, otherwise, there is a deterioration or change in flavor may be. Recommendation 8: Pay attention to additives, pollutants and residues in food. Although China’s food additives, residual pesticides and other chemical contamination have strict testing standards, but in fact often can not be strictly enforced. Food additives, residual pesticides and other pollutants such as long-term intake, the same cancer risk. Specific measures: When we buy food, it is best to buy fruits and vegetables with the “green food” logo; it is best to soak the fruits and vegetables for 30 minutes before consumption. Suggestion 9: Pay attention to food preparation. Roasting food over an open fire will produce carcinogenic compounds such as benzo(a)pyrene on the surface of the food, and similar problems can be found in smoked and pickled food. Specific measures: Reduce the consumption of smoked, grilled and fried meat, avoid burning food during cooking, and if burnt, remove the burnt part before consumption; if you like to eat grilled meat, use aluminum foil to wrap it before grilling, so that the food does not come into direct contact with the open fire, so that you can enjoy the taste of the picnic but also to reduce the risk of damage to your health. Recommendation 10: It is not necessary to consume nutritional supplements universally. For those who are willing to follow this recommendation, there are enough nutrients in the body and supplements are generally not necessary: they may not help to reduce the risk of cancer: most people can get all the nutrients they need for good health from their diets, and additional supplements can add to the problem, as well as cancer-causing additives – a problem that should not be ignored. -This problem cannot be ignored. Specific measures: eating healthy food to get the nutrients you need, this is by far the most effective way to increase resistance: if you feel you must use these supplements to ensure your health, it is best to find a doctor to determine whether your physical condition is normal; if you determine that the lack of this or that kind of vitamins or minerals, dietary adjustments should be supplemented. This is what Chinese medicine says: “Medicine is better than food”.