Download Eat Well booklet - World Cancer Research Fund

E T
WELL
Dear supporter,
Thank you for choosing World Cancer Research Fund's information booklet,
Eat Well.
By getting the balance right – focusing our diet on healthy foods and limiting
the amount of unhealthy foods and drinks we have – we can get all the
nutrients we need for good health and to reduce our risk of cancer. By eating
well and being active, we can also keep our weight healthy. These healthy
eating messages are also important for reducing our risk of heart disease,
high blood pressure and Type 2 diabetes.
As well as explaining the benefits of a healthy diet, this booklet contains
practical advice on making small, sustainable and tasty changes to what you
eat and drink.
We hope you find this booklet interesting and informative. Help us spread
our cancer prevention messages by sharing it with your family and friends.
Yours faithfully,
Marilyn Gentry
Founder
Contents
5
Reduce your
cancer risk
6
Reshape
your plate
8
5 A DAY
14
How you cook
counts too
16
Think about what you drink
10
Cut down on red meat
12
Not all foods are equal
18
19
Cancer
survivors
Cancer Prevention
Recommendations
Eat well
We have developed 10 Cancer
Prevention Recommendations
based on robust, up-to-date
scientific research from
around the world. This booklet
focuses on the diet-related
recommendations, explaining
the importance of eating well
for cancer prevention, and giving
tips and advice to help you enjoy
a healthy and delicious diet.
Reduce your cancer risk
Almost all of us are affected in one way or another by cancer,
and the current statistic is that one in two people in the UK will
develop cancer during their lifetime. But we are not powerless.
Most of us know that smoking and too much sun exposure
increase our risk of cancer, but did you know that other lifestyle
choices also affect your cancer risk? By eating a healthy diet,
being physically active and maintaining a healthy weight, about
a third of the most common cancers could be prevented. That’s
about 80,000 cases every year in the UK.
There are no guarantees when it comes to cancer but scientific
research shows that if you follow our Cancer Prevention
Recommendations (the full list can be found on page 19)
and choose not to smoke (or give up smoking), you
will have the best chance of living a life free from
the disease.
Take simple steps…
You don’t have to make extreme changes to your diet and
lifestyle to help prevent cancer. By making small, sustainable
changes to what you eat and drink, you can reduce your cancer
risk. Regardless of your age and lifestyle, it is never too late
to take steps towards a healthier you. Keep reading for lots
of advice on how you can eat well.
If you want to read more about our other
recommendations, such as how to include
more physical activity into your lifestyle,
visit our website: www.wcrf-uk.org
5
Reshape your plate
Looking at what is on your plate at meal times is a simple way to start
checking if what you eat could be healthier.
Reshaping your plate to include at
least three-quarters of wholegrains,
vegetables, fruit and pulses will
help to provide your body with the
nutrients it needs for good health.
It can also help lower the calories in every
meal and increase the fibre content. This means
your meals will keep you feeling fuller for longer
on fewer calories, which can help you maintain
a healthy weight. Reshaping your plate might also
help you to eat less red meat, which is a key step
in helping to prevent bowel cancer.
Healthy plate guide:
3/4
(or more)
wholegrains,
vegetables,
fruit and
pulses
1/4
(or less) meat,
fish and other
protein foods
Meal examples:
 Mixed salad and wholemeal pasta, with grilled salmon fillet
 Steamed green vegetables, carrots and new potatoes, with baked chicken breast
 Vegetable and brown rice stir-fry, with tofu
6
Vegetables and plant foods
Meat and other protein foods

Vegetables and fruit – fresh,

Red meat – eating no more than
frozen, dried, and canned in water
or natural juices all count towards
your 5 A DAY

Pulses – eg. lentils, peas and
beans count towards your 5 A DAY

Grains and cereals – eg. rice,
oats, pasta, bread, cous cous and
unsweetened breakfast cereals.
Opt for wholegrain varieties, and
limit highly processed foods, such
as cakes and pastries, which can
be high in fat, sugar or salt

Starchy vegetables – eg. potatoes.
Try to not add fat, like butter
or cream, and opt for boiled or
steamed rather than roasted
or fried in oil
500g (cooked weight) a week and
little, if any, processed meat will
help to reduce your cancer risk
(read more on pages 10–11)

Poultry – eg. skinless chicken and
turkey meat
 Non-oily fish – eg. cod and canned
tuna (in spring water)
 Oily fish – eg. salmon, fresh tuna,
trout, sardines and mackerel
 Eggs, dairy and dairy alternatives
– eg. milk, yoghurt, cheese. Opt for
reduced-fat, unsweetened varieties

Nuts – eg. Brazil nuts and hazelnuts

Meat-substitutes – eg. tofu, Quorn
and pulses
Why a plant-based diet can reduce your cancer risk
 Eating a diet rich in wholegrains, vegetables, fruit and pulses can help
you stay a healthy weight, which is linked with a reduced risk of 11 cancers,
making it one of the most important ways to reduce your cancer risk.
 Vegetables and fruit provide vitamins, minerals and other substances
known as phytochemicals, which help protect cells in the body from
damage that may lead to cancer. Different types of vegetables and fruit
contain different phytochemicals, so it is best to eat a variety every day.
 Diets rich in fibre (eg. wholegrains, vegetables and fruit) have been shown
to decrease the risk of bowel cancer. This may be because fibre helps to
move food more quickly through the bowel.
Keep reading for more information and advice on how to reshape your plate
and reduce your cancer risk.
7
5 A DAY
An important first step when reshaping your plate is to aim
for at least five portions of vegetables, fruit and pulses a day.
The 5 A DAY recommendation is based on the World Health
Organization’s advice to eat at least 400g (equal to five 80g
portions) of vegetables and fruit a day ‘to lower the risk of serious
health problems, such as heart disease, stroke and some cancers'.
What is a 5 A DAY portion?
One portion weighs roughly 80g*, equivalent to:
 3 heaped tablespoons of
vegetables, like carrots
 1 cereal bowl of salad leaves,
like lettuce
 3–4 heaped tablespoons of
cooked or canned (in water) pulses,
like beans, peas or lentils, or 1
tablespoon (30g) of dried pulses
– pulses only count as one portion
a day
 1 medium whole fruit, like an apple
 2 small whole fruits, like plums
 1 slice of large fruit, like melon
 1–2 handfuls of berries, like
raspberries or blueberries
* Fresh, cooked, frozen or canned (in water or fruit juice) all count.
The following only count as one portion a day and as they can be quite high in sugar,
it’s best not to have more than this:
 1 heaped tablespoon (30g) of dried fruit, like sultanas or raisins
 1 small glass (150ml) of unsweetened vegetable or fruit juice or smoothies
What doesn’t count towards your 5 A DAY?
 Some starchy vegetables, like potatoes, yam, plantain or cassava
 Grains, like oats, quinoa or rice
 Anything fruit flavoured, or containing added sugar or salt, like jams or olives
8
Top tips for fitting in your 5 A DAY
Stir in spinach. Add
a large handful of fresh
spinach to a piping hot
bowl of soup or stew.
The heat is enough to
cook it and it doesn’t
add to the washing up.
Breakfast boost. Add chopped banana or berries to
your cereal or porridge; slices of pear or nectarine
to low-fat natural yoghurt; or try grilled
mushrooms, tomatoes and spinach
as part of a healthier cooked breakfast.
Disguise your veg. If you’re cooking
soups, sauces, chilli or stews from
scratch, try chopping vegetables into
very small pieces or blending them.
Carrots, onions, mushrooms, swede,
squash and peppers work well in
Bolognese sauce. Beans and lentils
can also be hidden in these foods.
wap your normal
S
snack for a piece of
fruit or vegetable sticks
– keep biscuits, cakes,
chocolate and crisps
for occasional treats.
Sunday roast. Instead of potatoes,
try roasting sweet potatoes, squash or
parsnips in a little oil. Unlike potatoes,
they count towards your 5 A DAY.
Visit local markets
and learn what is in season.
Seasonal fruits and vegetables
tend to be tastier and you’ll
experience the feel-good factor
from supporting your local farmers.
Fruity dessert. For a quick and easy
pudding, try stewing or microwaving
fruit like plums, apples (thinly sliced)
or rhubarb with a sprinkle of cinnamon or
drop of vanilla essence. Serve with low-fat
natural yoghurt and toasted oats.
Eat a rainbow. As different types of
vegetables and fruit contain a different
mix of nutrients, try to eat a variety
of different coloured vegetables and
fruit every day.
9
Cut down on red meat
Meat, especially red meat, is often seen as the star of a meal but by
reshaping your plate, you can reduce the amount you eat without going
hungry. Not only can this lower the calories on your plate, but it can benefit
your purse and reduce your cancer risk too.
What is red meat?
Red meat is beef, pork, lamb and
goat. As red meat is a good source
of nutrients, it can form part of a
healthy, balanced diet, but we don’t
need to eat it every day. Aim for less
than 500g (cooked weight, which is
about 700–750g raw weight) a week.
Regularly eating more than this can
increase your risk of bowel cancer.
What is processed meat?
Processed meat includes bacon,
salami, chorizo, corned beef,
pepperoni, pastrami, hot dogs and all
types of ham. Meat is considered to
be processed if it has been smoked,
cured or had salt or chemical
preservatives added to it rather than
having just been cooked or reformed
(like some sausages and burgers).
We recommend avoiding processed
meat because there is strong
evidence that it is a cause of bowel
and stomach cancer. It also tends
to contain added salt, and be higher
in fat and provide fewer nutrients
than unprocessed red meat, making
unprocessed red meat the better
choice if you do eat red meat.
10
Red meat – how much a week?
Here’s an example of how you could
have four meals a week containing
medium-sized portions of red meat
and still stick to less than 500g
(cooked weight):

Spaghetti Bolognese with minced
beef = 140g (about 200g raw
weight)

Small pork or lamb chop = 75g
(about 110g raw weight)

M
edium steak = 145g (about
210g raw weight)

Roast beef, pork or lamb
(3 thin slices) = 90g (about 130g
raw weight)
What about other animal foods?
FISH – We should aim to eat fish
regularly, including at least two
portions a week, one of which should
be oily fish – such as salmon, fresh
tuna, sardines and pilchards.
POULTRY – Chicken and turkey are
healthy alternatives to red meat.
Reduce the fat content by
removing the skin.
EGGS – A good source of protein and
can form part of a healthy diet when
eaten in moderation. They are not
linked to an increased risk of cancer.
DAIRY FOODS – There is some
evidence that milk may protect against
bowel cancer, but not enough to make
a recommendation about dairy foods.
However, dairy foods are a good
source of nutrients like calcium,
which is important for bone
health. Opt for lower fat options.
GAME – Meats such as rabbit and
venison have a different make-up to
that of animals bred for meat, like
beef. So we can’t assume they would
have the same effects on cancer risk as
red meat. There isn’t enough evidence
to make specific recommendations.
Top tips for cutting down on red and processed meat:

Eating smaller portions (about the
size of a deck of cards) means you
can have red meat more often and
stick within the 500g a week.

Keep some days red meat-free.

Enjoy a full English breakfast, but
as an occasional treat. Try to cut
back on the bacon and add more
grilled mushrooms and tomatoes.

Use alternatives to ham in your
sandwiches. Try chicken, hard-boiled
eggs, canned tuna (in spring water),
or low-fat hummus or cream cheese.

Swap beef mince for turkey
or even Quorn mince. Even if you
only swap half, you’ll cut calories and
it's just as filling. Boost the flavour
with onion, garlic, herbs and spices.

Make red meat go further by
adding beans, chickpeas, lentils or
mushrooms to stews, chillies and
pasta sauces. This can also lower
the calories in your meals and adds
towards your 5 A DAY.

Cook with smoked paprika instead
of chorizo for a flavour kick.
11
Not all foods are equal
Managing your weight, long-term, is a balancing act: you need to balance the
energy you put in – the calories from food and drinks – with the energy you
burn through normal functions, such as your heart beating, and being active.
Calories in foods
The amount of calories (energy) that
different foods and drinks contain
can vary greatly. For example, there
are 41 calories in 100g of carrot,
but 100g of milk chocolate contains
530 calories – that’s 13 times more!
The best way to keep your calories
in check is to choose lower calorie
foods, like vegetables and fruit,
which contain a large amount
of water that adds bulk but not
calories. They also contain fibre,
which helps keep us fuller for longer.
High-calorie foods, like chocolate,
crisps, biscuits, burgers and fried
chicken, tend to be high in fat and/or
sugars, and offer little in the way of
vitamins, minerals and fibre. Eating
a lot of these foods can contribute
to weight gain, because even small
amounts contain a lot of calories.
Some high-calorie foods, like oily fish,
cheese, nuts, seeds and avocado,
contain good fats and nutrients,
meaning they can be consumed in
moderation as part of a healthy diet.
A guide to calories:
HIGH-CALORIE
12
Foods containing more than about 225 calories (kcal)
per 100g.
Examples: snack foods, like chocolate, crisps and
biscuits; and foods that are high in fat like burgers,
pastries, chips and other fried foods.
MEDIUM-CALORIE
Foods containing about 100–225 kcal per 100g.
Examples: cooked brown rice and wholemeal pasta;
wholemeal bread; lean meat; poultry; and fish.
LOW-CALORIE
Foods containing up to about 100 kcal per 100g.
Examples: vegetables; fruit; and cooked pulses,
like lentils and beans.
Top tips for making healthier choices
Read food labels
Trim the fat
Food labels include lots of useful
information to help us make healthier
choices. Use the front-of-pack traffic
light label to see, at a glance, if a food
is high, medium or low in fat, sugar
and salt. You can also use food labels
to compare calorie content and see
how many servings are in a pack.
Fat is high in calories. To cut
down, try to:
Choose lower fat dairy, like
reduced-fat cheese, skimmed
milk and low-fat natural yoghurt.
Swap butter for reduced-fat spread.
Avoid pastry.
Opt for lower fat mayonnaise
and salad dressings.
Measure oil into a teaspoon,
or use an oil spray.
Use healthy cooking methods
(see pages 14–15).
Make realistic changes
It is important to make changes that
you can stick to. Take small steps to
achieve your goal, such as:
Eating half a chocolate bar with
a piece of fruit if you’d normally
eat a whole bar.
Sharing your treats. Order one
dessert or a side of chips to share.
Use a smaller plate or bowl at
mealtimes to reduce the amount
you eat. Alternatively, try filling most
of your plate with salad or steamed
vegetables.
Choose wholegrain varieties
of breads, pasta, rice and
unsweetened breakfast
cereals. They are higher
in fibre so will help you
feel fuller for longer.
13
Cut down on salt
Although the evidence linking
added salt to stomach cancer has
become less clear - partly because
of the difficulty in measuring salt
consumption – we cannot rule out the
link, and eating too much salt is still
a health concern. Therefore we
recommend consuming no more
than 6g of salt a day – that’s about
one teaspoon.
As well as not adding salt when you
are cooking or at the table, it is a good
idea to check food labels as foods
like biscuits, soups and breakfast
cereals may contain more salt than
you expect.
How you cook counts too
The way we prepare and cook food is also important for cancer prevention.
Here are some healthy options:

Stir-frying is a healthy cooking
method as the food is only
cooked for a short time, so it
retains its colour, flavour and
nutrients. Plus, you only need
a tiny amount of oil.

Steaming is perfect for retaining
vitamins as well as colour and
texture when cooking fresh
vegetables. Stovetop steamers
are inexpensive to buy, or you
can easily turn any saucepan
into a steamer by using a metal
colander and a saucepan lid.

Baking and roasting generally
need little or no oil. For example,
chicken, fish and vegetables
can be baked in greaseproof
paper or foil parcels with a little
water or reduced-salt stock.
However, sometimes large
amounts of oil or fat are used,
such as when making roast
potatoes. Try making healthier
roast potatoes with parboiled
new potatoes, baked in a small
amount of spray oil.

Dry-frying is done in a heavy-
based, non-stick pan without
adding any oil at all. The food
cooks in its own liquid or fat,
so this is an ideal way to cook
oily fish such as salmon. This
14
method can also be used to
brown meat and mince, so that
you can drain off the fat before
adding other ingredients.

Microwaving is safe, and a
good way of cooking vegetables
and fruit as it doesn’t need
much water which nutrients can
be lost into. It also needs little,
if any, oil for cooking. Always
use microwave-safe cookware
rather than metal trays, foil or
Styrofoam.
 Grilling only needs the smallest
amount of oil or marinade, if
any, to prevent food from drying
out. Chicken, chops, steaks, fish
and some vegetables can all be
grilled. Grilling also allows fat
to run off the food.

Poaching in water, stock or
skimmed milk adds little or no fat
at all and is a healthy method of
cooking chicken, fish and eggs.
Cooking oils
Olive oil and vegetable oils, like sunflower and
rapeseed oils, are healthy choices for cooking.
You should always use an oil that is intended
for cooking and avoid reusing oils.
Avoid heating oils to their smoke point as, once
they reach this temperature, their chemical
structure can alter, though it is not clear whether
this is linked to any health risks. If a recipe
requires cooking at a high temperature then
it might be best to use a vegetable oil, like
rapeseed oil, which has a higher smoke point
than olive oil.
High temperatures
Cooking foods at high
temperatures does
alter the make-up of
foods, especially meat.
However, there are only
limited indications that
eating burnt or charred
foods increases the
risk of any cancers.
Dietary supplements
What are they?
Supplements contain: vitamins; minerals;
other components of foods such as
lycopene, found in tomatoes; herbs;
and plant materials such as ginseng,
garlic and green tea, sometimes in
high doses. Supplements can be in pill,
capsule, powder or liquid form.
Do I need them?
Despite the promises made by some
manufacturers, we advise against taking
supplements to reduce your cancer risk
as the evidence is inconsistent. Instead,
aim to meet your nutritional needs by
eating a varied, healthy, balanced diet –
for most people, this is enough. However,
some groups may benefit from taking
supplements, such as people who
restrict their diet due to allergy or through
choice; frail, older people with a poor
appetite; women of childbearing age and
new mothers; children under the age of
five; people with darker skin; and those
who are not exposed to much sun such
as housebound people or people who
cover their skin.
People with bowel diseases, those who
are being treated for cancer or who have
survived cancer may not be able to absorb
enough nutrients from their diet or to eat
a normal diet, so may also benefit. In such
cases, a doctor, dietitian or specialist
nurse will be able to provide advice.
15
Think about what you drink
Whether it’s a glass of wine with a meal, or a pint
of beer at the end of a busy day, for many of us,
drinking alcohol is a normal part of day-to-day
life. And, while the immediate effects of drinking
alcohol are obvious, we often don't think about
the longer-term impact on our health.
There is strong scientific evidence that drinking
all types of alcoholic drinks can increase your risk
of mouth and throat, oesophageal, breast, bowel,
stomach and liver cancer. Alcohol is particularly
harmful when combined with smoking for some
cancer types.
To reduce your cancer risk as much as possible,
we recommend not drinking alcohol at all. If you
do choose to drink alcohol, follow national guidelines. In the UK the recommendation is to drink no
more than 14 units a week, which is roughly equal
to seven drinks, spread over at least three days.
Alcohol and weight gain
Alcohol can be surprisingly high in calories
and offers few of the healthy nutrients your
body needs.
A pint of beer or lager contains about 170
calories – similar to 3 chocolate chip cookies.
A large (250ml) glass of wine contains about
190 calories – similar to a butter croissant.
Cutting down on alcohol could help you to
maintain a healthy weight, further reducing your
cancer risk.
16
What is a drink?
A drink contains about
10–15 grams of alcohol, so
one drink is the same as:
alf a pint
H
of normal
strength beer,
lager or cider
(3–5% ABV*)
One 25ml
measure of
spirits such
as vodka or
whisky (40%
ABV*)
One small
(125ml)
glass of wine
(12–13%
ABV*)
* Alcohol by volume – the
strength or amount of
alcohol a drink contains
Swap soft drinks
It is easy to forget that soft drinks contain calories too.
Evidence has shown that sugary drinks – such as cola,
lemonade, flavoured milks and coffees, cordials and squashes
like blackcurrant juice drink – can contribute to weight gain if
consumed regularly or in large amounts. It is easy to drink a lot,
as they don’t fill you up despite being quite high in calories.
Natural fruit juice is a source of healthy nutrients but also
contains a lot of sugar and has lost most of the fibre you’d
get by eating the whole fruit so it is best not to drink more
than one small glass (150ml) a day. Similarly, milk provides
vital nutrients like calcium, but also contains calories, so
opt for skimmed or semi-skimmed versions.
Swapping sugary drinks for lower calorie alternatives like water,
low-calorie soft drinks, or unsweetened tea and coffee with
a small amount of milk can help you to keep a healthy weight.
Top tips for savvy drinking:
 Opt for the smallest serving size.
Avoid double measures of spirits.
 If you drink alcohol at home, try to
pour small measures.

Alternate between alcohol and water
or low-calorie soft drinks.
 Dilute alcoholic drinks – ideally
with a low-calorie mixer. For example,
opt for a small wine spritzer with
soda water rather than a large glass
of wine.
 Swap sugary soft drinks for low-
calorie versions, or better still,
sparkling mineral water with a slice
of lemon, lime or cucumber.

Instead of a large glass of
fruit juice, pour a small portion
and dilute the juice with sparkling
mineral water.

Instead of sweet, frozen coffee
drinks, try an iced Americano with
a splash of milk.

Swap chai tea lattes for a black
tea with fresh mint leaves – you’ll
be surprised how sweet it tastes.

Rather than regular lattes, opt for
skinny versions of less milky coffees
like cappuccinos (without chocolate)
or Americanos to cut the calories
and sugar.
17
Cancer survivors
More scientific studies are needed before we can fully understand the role of
diet and lifestyle on cancer risk in cancer survivors. However, there is growing
evidence that if you have had a cancer diagnosis, being a healthy weight
may help to prevent you from getting cancer again, and improve survival,
particularly following breast cancer.
It is not uncommon to gain weight during cancer treatment. If this has
happened to you, or if you were already overweight, a really positive step
for your health could be to lose weight once your treatment has finished.
A great place to start is by following the advice in this booklet about making
simple, healthy changes to what you eat and drink. Eating a healthy diet
and being physically active are both key for weight loss and keeping your
weight healthy.
If you are underweight or lost too much weight during
your cancer treatment, you may need to boost your
calorie intake to get back into the healthy weight
range. If you find this difficult, it is important to
speak to your doctor, dietitian or specialist nurse
who will be able to give you advice on appropriate,
healthy ways to gain weight.
Current recommendation
Based on the available evidence to date, we recommend that,
after treatment, cancer survivors follow our Cancer Prevention
Recommendations unless they are unable to do so or have been
advised otherwise by a doctor, dietitian or specialist nurse.
If your treatment included surgery on the digestive tract
(including the bowel and stomach) or has affected what you
can eat, you may benefit from taking dietary supplements.
Speak to your doctor, dietitian or specialist nurse for advice.
18
Cancer Prevention Recommendations
1Be a healthy weight.
Keep your weight as low as you can within the healthy range.
2Move more.
Be physically active for at least 30 minutes every day,
and sit less.
3Avoid high-calorie foods and sugary drinks.
Limit high-calorie foods (particularly processed foods high
in fat or added sugar, or low in fibre) and avoid sugary drinks.
4Enjoy more grains, veg, fruit and beans.
Eat a wide variety of wholegrains, vegetables, fruit and
pulses, such as beans.
5Limit red meat and avoid processed meat.
Eat no more than 500g (cooked weight) a week of red meat,
such as beef, pork and lamb. Eat little, if any, processed
meat, such as ham and bacon.
6For cancer prevention, don’t drink alcohol.
For cancer prevention, it’s best not to drink alcohol. If you
do, limit alcoholic drinks and follow national guidelines.
7Eat less salt.
Limit your salt intake to less than 6g (2.4g sodium) a day
by adding less salt and eating less food processed with salt.
8For cancer prevention, don’t rely on supplements.
Eat a healthy diet rather than relying on supplements
to protect against cancer.
Special Populations:
9If you can, breastfeed your baby.
If you can, breastfeed your baby for six months before adding
other liquids and foods.
10Cancer survivors should follow our Recommendations.
After cancer treatment, the best advice is to follow the
Cancer Prevention Recommendations. Check with your health
professional.
And, always remember – do not smoke or chew tobacco.
19
About World Cancer Research Fund
We are the leading UK charity dedicated to the prevention of cancer. Our
mission is to champion the latest and most authoritative scientific research
from around the world on cancer prevention and survival through diet, weight
and physical activity so that we can help people make informed lifestyle
choices to reduce their cancer risk.
Cancer currently affects one in two people in the UK but about a third
of the most common cancers could be prevented by following our Cancer
Prevention Recommendations. That’s around 80,000 cancer-free lives
every year.
The cornerstone of our research programme is our Continuous Update
Project (CUP). It’s the world’s largest source of scientific research on cancer
prevention and survival through diet, weight and physical activity. The CUP
reviews new research findings to ensure our advice is always up-to-date.
Find out more: www.wcrf-uk.org/our-research
For the references used in this booklet or for tips and advice to reduce
your cancer risk, please contact us on the details below.
World Cancer Research Fund
22 Bedford Square, London WC1B 3HH
Tel: 020 7343 4200
Email: [email protected]
www.wcrf-uk.org
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facebook.com/wcrfuk
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