The awareness programme is hoping to improve the community knowledge about the role of food to our health and supports the community in enjoying healthy eating. Food and lifestyle choices impact our health and that of the planet.

Nutrition Australia has teamed up with the Produce Marketing Association to promote the Pick Right. Feel Bright campaign

Nutrition cancer prevention guidelines have been published by the Journal of the American College of Nutrition


  • Eat plenty of fruits and vegetables

There is no cancer prevention super-food, it is the combination of food variety that gives the greatest benefit. Fruit and vegetables contain antioxidants, fibre, phytochemicals and weight control effects. The dark leafy greens such as broccoli, spinach contains large amounts of these properties.


  • Limit Alcohol

Alcohol is strongly linked to cancer of the mouth, oesophagus, breast, colon and the liver. the more you drink, the more your risk.


  • Avoid red and processed meat

The World Cancer Research fund recommends keeping the red meat consumption to under 500 grams of cooked meat per week. Fish and chicken are good alternatives.

The advice also recommends avoiding overcooking meat, especially from grilling and frying. The natural reactions of chicken, meat and fish when overcooked at high temperatures produce heterocyclic amines which are considered causes of breast, lung, colon, stomach and prostate cancer.


  • Women : eat soy foods to reduce your risk of breast cancer

Soy contains a class of phytochemicals which have chemical structures similar to oestrogen. These are thought to partially inhibit a woman's own natural oestrogen in stimulating cell growth.

Soy foods are a staple for vegetarian diets, using edamame, tempeh or tofu.

Women who are being treated for oestrogen-receptor-positive breast cancer should avoid soy supplements.


  • Men : limit or avoid dairy products to reduce prostate cancer risk.

This is a controversial recommendation and needs to be balanced risk-wise. There is some evidence of a link between dairy products and prostate cancer risk, there is also evidence that milk and calcium can lower the risk of colorectal cancer.

If you enjoy dairy products, there is need to avoid them. If you have a family history of prostate cancer, you may chose to reduce the amount you have.

Other aspects of your lifestyle also affect your cancer risk, importantly carrying too much weight is a known cancer risk, especially for breast and colon cancers. Physical activity is associated with cancer prevention, it is estimated that for cancer prevention, up to an hour of moderate exercise or thirty minutes of vigorous activity daily gives the greatest benefit. Taking care of sun exposure and not smoking are the remaining two significant lifestyle risks to cancer developing that are modifiable.

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