CANCER PREVENTIONDIET & PHYSICAL ACTIVITY

Choose whole grains, such as whole wheat bread, pasta and brown rice. LIMIT REFINED GRAINS, especially those with added sugars, such as cakes, pies and pastries.

LIMIT YOUR CONSUMPTION OF RED MEATS

DAIRY

OR MORE

OF FRUITS & VEGETABLES EVERYDAYEAT SERVINGS5

CHOOSE LOW-FAT OR NON-FAT DAIRY OPTIONS TO REDUCESATURATED FAT INTAKE

WHOLE GRAINS PROVIDEFIBER & B VITAMINS

EAT MORE PLANT-BASED PROTIENSbeans • lentils • nuts • seeds

Increased risk of cancer with each added serving of red/processed meat.

FRUITSGRAINS

VEGETABLES

PROTEIN

MILK

Take charge of your health today. Eating a healthy diet, being physically active and maintaining a healthy weight may help reduce risk of some cancers.

EATING A HEALTHY DIET *Consult with your doctor about what diet is best for you.

2 1/2 CUPS PER DAY

2 1/2 CUPS PER DAY

MBPOLOL.ORG

SOURCES:

TO LEARN MORE, VISIT:

www.cdc.govwww.eatright.orgwww.cancer.govwww.cancer.org

www.choosemyplate.govwww.nia.nih.gov

and thus could also be prevented.

PHYSICAL ACTIVITYRECOMMENDATIONS

MOVE MORE

150 MINUTES

MODERATE ACTIVITIES:

*Talk to your doctor about what

exercise regimen is best for you.

• Brisk walk

• Biking (5–9 M.P.H.)

• Gardening

• Water aerobics

• Yoga

• Weight training

• Tennis – doubles

• Mowing the lawn

VIGOROUS ACTIVITIES:

• Jogging

• Biking (10+ M.P.H.)

• High impact aerobics

• Circuit weight training

• Tennis – singles

• Jumping rope

• Swimming

Physical activity lowers stress hormones, improves the immune

system and is associated with living a long, healthy life. Regular

participation in physical activity not only decreases your risk of

developing chronic disease such as heart disease and diabetes,

but also has been linked to decreased risk of developing colon,

breast, lung and endometrial cancer.

DID YOU KNOW?

75 MINUTESOR

AT WORK:

• Get up and stretch each hour

• Walk to a co-workers office instead of emailing them

• Stand up during phone calls

• Take the stairs

• Park further from entrance

• Host a walking meeting

MAKE IT SOCIAL:

• Instead of going to lunch or dinner with friends, go for a walk or jog together

• Go dancing

• Try a team sport

20%OF ALL CANCERSDIAGNOSED IN THE U.S. ARE RELATED TO• EXCESS WEIGHT/ OBESITY

• PHYSICAL INACTIVITY

• EXCESS CONSUMPTION OF ALCOHOL

• POOR NUTRITION PER WEEK PER WEEKMODERATE ACTIVITY VIGOROUS ACTIVITY