Day +182 : Eating Well

I am fine today.

Continue from the topic about diet, the report ( Eating well and being active after cancer treatment) highlight :

WCRF UK’s Recommendations for Cancer Prevention

This publication explains Recommendation number 10.
1. Be as lean as possible without becoming underweight
2. Be physically active for at least 30 minutes every day
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly
processed foods high in added sugar, or low in fibre, or high in fat)
4. Eat more of a variety of vegetables, fruits, wholegrains, and pulses
such as beans
5. Limit consumption of red meats (such as beef, pork and lamb) and
avoid processed meats
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day
7. Limit consumption of salty foods and foods processed with salt (sodium)
8. Don’t use supplements to protect against cancer


Meal ideas

Breakfast
• Whole oats or natural muesli with skimmed milk,
or wholegrain toast with a scrape of margarine
• Fresh fruit e.g., a banana or pear

Mid-morning snack
• Hot drink with skimmed milk
• Fresh fruit e.g., two small plums or nectarines

Lunch
• Salmon, tuna, an egg or some slices of lean chicken
• Lots of salad (e.g., rocket, tomato, grated carrot, cucumber)
• Wholemeal pitta or wholegrain bread roll
• Glass of water

Afternoon snack
• Slice of malt loaf or reduced-fat houmous and vegetable sticks
• Hot drink with skimmed milk
• Low-fat yoghurt

Dinner
• Grilled fish or chicken or a lentil burger
• Brown rice, sweet potato or wholemeal pasta
• Lots of different coloured vegetables (e.g., broccoli, carrots, cauliflower)
• Berries or stewed fruit and a low-fat rice pudding

And remember to keep yourself hydrated by drinking plenty
of water throughout the day.