Our cancer prevention recommendations

We have developed 10 cancer prevention recommendations based on robust, up-to-date scientific research.

Be a healthy weight

Keep your weight as low as you can within the healthy range.

Move more

Be physically active for at least 30 minutes every day, and sit less.

Avoid high-calorie foods and sugary drinks

Limit high-calorie foods (particularly processed foods high in fat or added sugar, or low in fibre) and avoid sugary drinks.

Enjoy more grains, veg, fruit and beans

Eat a wide variety of wholegrains, vegetables, fruit and pulses such as beans.

Limit red meat and avoid processed meat

Eat no more than 500g (cooked weight) a week of red meat, such as beef, pork and lamb. Eat little, if any, processed meat, such as ham and bacon.

For cancer prevention, don’t drink alcohol

For cancer prevention, it’s best not to drink alcohol. If you do, limit alcoholic drinks and follow national guidelines.

Eat less salt

Limit your intake to less than 6g (2.4g sodium) a day by adding less salt and eating less food processed with salt.

For cancer prevention, don’t rely on supplements

Eat a healthy diet rather than relying on supplements to protect against cancer.

Special populations

If you can, breastfeed your baby

If you can, breastfeed your baby for six months before adding other liquids and foods.

Cancer survivors should follow our recommendations

After cancer treatment, the best advice is to follow the cancer prevention recommendations. Check with your health professional.

And, always remember, do not smoke or chew tobacco.