berisa Posted June 19, 2004 Share Posted June 19, 2004 "cut & paste from the following link" http://www.wcrf-hk.org/recommendations. ... jNir3B083E FOOD SUPPLY, EATING AND RELATED FACTORS 1. Food supply and eating Populations to consume nutritionally adequate and varied diets, based primarily on foods of plant origin Choose predominantly plant-based diets rich in a variety of vegetables and fruits, pulses (legumes) and minimally processed starchy staple foods 2. Maintaining body weight Population average body mass indices throughout adult life to be within the range BMI 21 - 23, in order that individual BMI be maintained between 18.5 and 25a Avoid being underweight or overweight and limit weight gain during adulthood to less than 5 kg (11 pounds) 3. Maintaining physical activity Populations to maintain, throughout life, an active lifestyle equivalent to a physical activity level (PAL) of at least 1.75, with regular opportunities for vigorous physical activity If occupational activity is low or moderate, take an hour's brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a weekb If you are just starting out, try to get some moderate physical activity, at least 30 minutes daily. Moderate activity could include activities such as briskly walking, cycling, gardening or dancing. FOODS AND DRINKS 4. Vegetables and fruits Promote year-round consumption of a variety of vegetables and fruits, providing 7% or more total energy Eat 400 - 800 grams (15 - 30 ounces) or five or more portions (servings) a day of a variety of vegetables and fruits, all year round b, c In Hong Kong, 400 - 800 grams is about 10 - 20 taels. 5. Other plant foodsd A variety of starchy or protein-rich foods of plant origin, preferably minimally processed, to provide 45 - 60% total energy. Refined sugar to provide less than 10% total energy Eat 600 - 800 grams (20 - 30 ounces) or more than seven portions (servings) a day of a variety of cereals (grains), pulses (legumes), roots, tubers and plantains. b, e Prefer minimally processed foods. Limit consumption of refined sugar 600 - 800 grams is roughly 15 - 20 taels. A medium sized bowl of rice in Hong Kong is typically 200 grams. 6. Alcoholic drinks Consumption of alcohol is not recommended. Excessive consumption of alcohol to be discouraged. For those who drink alcohol, restrict it to less than 5% total energy for men and less than 2.5% total energy for women Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men and one for women f, g One drink is equal to 250 ml (one small glass) of standard strength beer, a small glass of wine or 25 ml (one measure) of spirits, or equivalent. 7. Red Meat If eaten at all, red meat to provide less than 10% total energy If eaten at all, limit intake of red meat (for example beef) to less than 80 grams (3 ounces) daily. It is preferable to choose fish or poultry in place of red meath In Hong Kong, 80 grams is the equivalent of 2 taels. 8. Total fats and oils Total fats and oils to provide 15% to no more than 30% of total energy Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate vegetable oilsi Fatty foods include fried and deep fried foods. Corn, sesame, fish and peanut oils are healthier alternatives to animal fats. FOOD PROCESSING 9. Salt and salting Salt from all sources should amount to less than 6 grams/day (0.25 ounces) for adults Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods Also limit your consumption of Chinese sauces such as soy and oyster sauce. Try using garlic, ginger and far jiu bak kok (peppercorn and star anise) to season foods instead. j 10. Storage Store perishable food in ways that minimise fungal contamination Do not eat food which, as a result of prolonged storage at ambient temperatures, is liable to contamination with mycotoxins 11. Preservation Perishable food, if not consumed promptly, to be kept frozen or chilled Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home 12. Additives and residues Establish and monitor the enforcement of safety limits for food additives, pesticides and their residues, and other chemical contaminants in the food supply When levels of additives, contaminants and other residues are properly regulated, their presence in food and drink is not known to be harmful. However, unregulated or improper use can be a health hazard; this applies particularly to food supplies in economically developing countries 13. Preparation When meat and fish are eaten, encourage relatively low temperature cooking Do not eat charred food. For meat and fish eaters, avoid burning of meat juices. Consume the following only occasionally: meat and fish grilled (broiled) in direct flame; cured and smoked meats DIETARY SUPPLEMENTS 14. Dietary supplements Community dietary patterns to be consistent with reduction of cancer risk without the use of dietary supplements For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk TOBACCO Tobacco (individual goal): Discourage production, promotion and use of tobacco in any form Do not smoke or use tobacco in any form Quote Link to comment Share on other sites More sharing options...
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