Reduce Your Risk

Step 1: Eat a Healthy Diet

The type of foods you eat can help you reduce your cancer risk. Your body needs nutrients from food to give you energy, keep you warm and protect you from disease. You can make food choices that give you a greater chance of avoiding cancer as well as meeting your body’s needs.

The Food Pyramid tells you what makes up a healthy balanced diet. Following its guidelines increases your chance of staying healthy and
reduces your cancer risk. Use it to plan your daily diet. See full size Food Pyramid overleaf.

Step 2: Be Physically Active

Being physically active helps avoid weight gain, obesity and reduces your risk of cancer. It also helps prevent heart disease and diabetes, and can make you feel better both physically and mentally.

How active do you need to be?

  • Every little helps but the more active you are the better
  • Aim for at least 30 minutes of moderate physical activity
    each day
  • If you are already active for 30 minutes every day, you could try doing an extra few minutes. You could also step up the effort. For example, if you like to walk, swing your arms and walk a little faster.

Step 3: Be a Healthy Weight

Your risk of getting some cancers and other diseases increases if you are overweight or obese. Extra fat stored around your waist puts you at greater risk. There are two ways of finding out if you are a healthy weight:

  • Body mass index (BMI)
  • Waistline measurement

Download the complete "Reduce Your Risk" brochure (pdf 3.14MB).