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What daily habits can you change to prevent cancer? This is the question that the Spanish Association Against Cancer (AECC) is answering with its ‘healthy eating guide’ that they have published. “It is an initiative that was created to encourage adopting a healthier diet and, at the same time, to raise awareness of the reduction of risk factors for the development of this disease that affects two out of every three men and one out of every three women at some point during their lives,” said AECC’s spokesperson
They added that such changes can be made at any time of the year: “Eating healthy should not be that New Year’s resolution that we make every January, but should be part of our daily routine.”
The message that AECC wants to get across to the public is that what we eat is “a fundamental factor in prevention” of cancer, much more than we think.
“Up to 18% of cancer cases could be avoided with a combination of daily physical activity and a healthy diet.”
Despite this evidence, “in Spain more than half of the adult population is overweight or obese, a factor closely related to the development of up to eight types of tumours.”
The guide, developed following the recommendations of the European Code Against Cancer (ECAC is an initiative of the European Commission), offers “simple tools” for consumers to learn how to follow a healthy diet.
It incorporates a whole host of practical advice for a more healthy daily life. In addition to advice on diet and physical exercise, the guide recommends sleeping at least seven hours daily and keeping stress at bay.
The most novel initiative in this guide is the presence of a shopping list with “the healthy foods that should not be absent from your shopping trolley.”
The campaign is part of AECC’s wider initiative of ‘Todos Contra el Cáncer’ (everyone against cancer), which aims to help the population in Spain surpass the 70% cancer survival rate by 2030.
VERDURAS
Lechuga
Coliflor
Espinacas frescas
Brócoli
Calabacín
Zanahoria
Repollo
Pimientos
Tomates
Cebolla
FRUTAS
Aguacates
Arándanos
Manzanas
Fresas
Naranjas
Plátanos
PROTEÍNAS
Pescado blanco
(gallo,
merluza...)
Salmón
Huevos
Atún, bonito
Pollo
Pavo
LÁCTEOS
Yogurt natural
Queso fresco
Leche
CEREALES
Quinoa
Arroz integral
Avena
LEGUMBRES Y OTROS
Garbanzos
Lentejas
Nueces
Semillas de chía y lino
Aceite de oliva virgen extra
VERDURAS
Lechuga
Coliflor
Espinacas frescas
Brócoli
Calabacín
Zanahoria
Repollo
Pimientos
Tomates
Cebolla
FRUTAS
Aguacates
Arándanos
Manzanas
Naranjas
Fresas
Plátanos
PROTEÍNAS
Pescado blanco
(gallo,
merluza...)
Salmón
Huevos
Atún, bonito
Pollo
Pavo
LÁCTEOS
Yogurt natural
Queso fresco
Leche
CEREALES
Arroz integral
Quinoa
Avena
LEGUMBRES Y OTROS
Garbanzos
Lentejas
Nueces
Semillas de chía y lino
Aceite de oliva virgen extra
VERDURAS
FRUTAS
Lechuga
Aguacates
Arándanos
Coliflor
Manzanas
Espinacas frescas
Brócoli
Calabacín
Naranjas
Fresas
Zanahoria
Repollo
Pimientos
Tomates
Plátanos
Cebolla
PROTEÍNAS
LÁCTEOS
Salmón
Yogurt natural
Pescado blanco
(gallo,
merluza...)
Queso fresco
Huevos
Leche
Atún, bonito
Pollo
Pavo
CEREALES
LEGUMBRES Y OTROS
Avena
Nueces
Arroz integral
Quinoa
Garbanzos
Semillas de chía y lino
Aceite de oliva virgen extra
Lentejas
Count colours, not calories . Eat lots of colourful fruits and vegetables, you will enrich your diet without even realising it.
Drink water and avoid alcohol . Also eliminate sweetened and sugary soft drinks from your diet.
Good fats from fish, nuts, seeds and olive oil. Reduce saturated fats, the 'bad' ones are found in ultra-processed foods, sweets, pastries, pizzas and more.
Indispensable to our diet: pulses and wholegrain cereals. Among the carbohydrates, give priority to pulses, wholegrain cereals and brown rice.
Limit red meat. Choose natural, unprocessed proteins (such as oily fish, chicken) Limit red meat and avoid all types of processed and cured meats.
Dairy products? Go natural. Unsweetened natural yoghurt, neither with sugar nor with sweeteners. Avoid the creamy, dairy desserts.
Do some sport. Staying active is essential. A sedentary lifestyle leads to being overweight and to obesity. It is also linked to different types of cellular degeneration and an increased risk of cancer.
Eat tasty food. If you don't enjoy what you eat, it is impossible to maintain the habit of a healthy diet.
Sleep at least 7 hours. Too little sleep has serious health consequences. It is a risk factor for obesity.
Keepstress at bay. Then, if you feel it's getting the best of you, get some help. It weakens the immune system.
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