1) Prevent overweight & obesity - Aim for a body mass index (BMI) of 21-23 & avoid weight gain during adulthood.
2) Be physically active - Aim for 30-60 minutes of moderate physical activity like brisk walking, everyday.
3) Ditch junk food - Avoid sugary drinks & energy-dense fast food.
4) Reduce red meat consumption - Eat no more than 500 grams of red meat per week & avoid processed meats.
5) Stay away from alcohol - If u cannot totally avoid it, limit daily intake to 1 drink for women, 2 drink for men. Do not binge drink.
6) Eat more fruits & vegetables - Eat 5 portions of non-starchy vegetables each day & limit refined starchy food.
7) Limit salt intake - Avoid salt-preserved foods. Limit salt intake to 6 grams per day.
8) Avoid dietary supplements - An exception in special cases, such as acid folic during pregnancy.
9) Breastfeed - Try to breastfeed for at least 6 months.
10) Cancer survivor - If possible seek professional nutritional advice.
Source : MAKNA newsletter
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