Be as lean as possible within the normal range of body weight.
- Ensure that body weight through childhood and adolescent growth projects towards the lower end of the normal BMI range at age 21
- Maintain body weight within the normal range from age 21
- Avoid weight gain and increases in waist circumference throughout adulthood
Be physically active as part of everyday life.
- Be moderately physically active, equivalent to brisk walking, for at least 30 minutes every day
- As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day
- Limit sedentary habits such as watching television
3.Foods and drink that promote weight gain
Limit consumption of energy-dense foods. Avoid sugary drinks.
- Consume energy-dense foods sparingly
- Avoid sugary drinks
- Consume ‘fast foods’ sparingly, if at all
Eat mostly foods of plant origin.
- Eat at least five portions/servings (at least 400 g or 14 oz) of a variety of non-starchy vegetables and of fruits every day
- Eat relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal
- Limit refined starchy foods
- People who consume starchy roots or tubers as staples also to ensure intake of sufficient non-starchy vegetables, fruits, and pulses (legumes)
Limit intake of red meat and avoid processed meat.
Limit alcoholic drinks.
7.Preservation, processing, preparation
- Avoid salt-preserved, salted, or salty foods; preserve foods without using salt
- Limit consumption of processed foods with added salt to ensure an intake of less than 6 g (2.4 g sodium) a day
- Do not eat moldy cereals (grains) or pulses (legumes)
Aim to meet nutritional needs through diet alone.
Mothers to breastfeed; children to be breastfed.
Follow the recommendations for cancer prevention.
- All cancer survivors to receive nutritional care from an appropriately trained professional
- If able to do so, and unless otherwise advised, aim to follow the recommendations for diet, healthy weight, and physical activity