World Cancer Research Fund Recommendations

Discover all the recommendations

1. 

   1. Be a healthy weight

   Avoiding weight gain and increases in abdominal circumference in adulthood is essential to reduce cancer risk. Adopting healthy habits from an early age, such as a balanced diet and daily physical activity, helps maintain an adequate body weight over time. Excess adipose tissue can promote the development of cancer, as it is associated with hormonal imbalances and chronic inflammation.

2. 

   2. Be physically active

   Being physically active every day is important for health: it helps maintain a healthy weight and reduces the risk of overweight, obesity, and cancer. While the underlying mechanisms are still being researched, the scientific evidence is clear: people who are physically active are less likely to develop certain types of cancer. Small actions such as walking, taking the stairs, playing sports or simply reducing time spent sitting can make a big difference.

3. 

   3. Eat wholegrains, vegetables, fruit and beans

   Increasing the consumption of plant-based foods is a healthy choice that can help prevent numerous diseases, including certain cancers.
   Fruits, vegetables, legumes and wholegrains are rich in beneficial substances for the body. In particular, fibre supports proper bowel function and reduces exposure to potentially harmful compounds. In addition, a plant-rich diet promotes satiety and helps control body weight.

4. 

   4. Limit ‘fast foods’

   Pay attention to fast food, packaged snacks, and other foods high in fats, sugars, and calories. When consumed too frequently, they promote overweight and obesit, conditions associated with an increased risk of at least 13 types of cancer.
   It is better to choose fresh, simple, and minimally processed foods: this is an excellent strategy to control calorie intake, maintain a healthy weight, and protect your health.

5. 

   5. Limit red and processed meat

   Red meat can be included in a healthy diet, provided it is consumed in moderation. Guidelines recommend limiting weekly intake of red meat and avoiding, or consuming only occasionally, processed meats.
   Excessive consumption of processed meats can increase the risk of certain cancers, especially colorectal cancer, partly due to substances formed during processing and high-temperature cooking.
   A common myth should be dispelled: it is not necessary to eat large amounts of meat to obtain sufficient iron. A well-balanced diet rich in plant foods, legumes, and wholegrains can meet the body’s nutritional needs.

6. 

   6. Limit sugar sweetened drinks

   Sugary drinks provide many calories and very little satiety. When consumed frequently, they contribute to weight gain and increased cancer risk.
   The best choice for daily hydration is water. For variety, try water flavoured with fruit and herbs, unsweetened tea or herbal infusions, or plant-based drinks without added sugars: refreshing, light, and sugar-free.

7. 

   7. Limit alcohol consumption

   Any type of alcoholic beverage increases the risk of many cancers.
   Ethanol, present in alcoholic drinks and classified as a carcinogen, is metabolised in the liver into acetaldehyde, another substance that plays a key role in carcinogenic processes. Moreover, combining alcohol consumption with smoking further increases the risk.
   There is no safe threshold: for cancer prevention, it is best not to drink alcohol.

8. 

   8. Do not use supplements for cancer prevention

   To date, there is no evidence that the use of dietary supplements is beneficial in cancer prevention. Conversely, some studies suggest they may have undesirable effects.
   Following a varied and balanced diet is the best way to maintain good health and prevent chronic diseases. With a proper diet, it is possible to meet nutritional needs without resorting to supplements, unless they are prescribed by a physician.

9. 

   9. For mothers: breastfeed your baby, if you can

   Exclusive breastfeeding up to six months is beneficial for both the child’s and the mother’s health. For women, breastfeeding reduces the risk of breast cancer and, according to some, still limited evidence, also ovarian cancer. It also helps in losing weight gained during pregnancy, reducing the risk of overweight and obesity, and, consequently, cancer risk.

10. 

    10. After a cancer diagnosis, follow our Recommendations, if you can

    After a cancer diagnosis, adopting a healthy lifestyle can support better recovery and help reduce the risk of recurrence or other diseases. A varied diet, rich in plant-based foods, together with regular physical activity and healthy daily habits, can help improve overall health and mitigate treatment side effects.
    It is important to rely on trustworthy sources: research in this field is still evolving and does not always provide definitive answers. For this reason, it is essential to avoid misinterpretations and follow the advice of qualified professionals.