Limiting Sedentary Habits

Be physically active for at least 30 minutes every day. Limit sedentary habits, like watching television. What is physical activity? Physical activity is anything that gets your body moving. Being active doesn’t have to mean going to the gym. There are plenty of other ways to be active. “Regular physical activity keeps your heart healthy and reduces risk of heart disease”(Hill 8). It also reduces your risk of cancer. In addition to helping to prevent weight gain, research shows that activity itself has a direct role in preventing some cancers. Getting regular physical activity can also help to reduce your risk of type 2 diabetes. What type of activity should I do? Activity can be described as moderate or vigorous. If you can, aim to do a mixture …show more content…
Eat more of a variety of vegetables, fruits, whole grains and beans. Eating mostly plant foods at each meal can reduce your risk of cancer. These foods contain plenty of fiber, water, health-protective nutrients and compounds called phytochemicals. Plant foods also tend to be lower in calories, so they can help you maintain a healthy weight. “What are plant foods? Plant foods fit into these main categories. Vegetables: In addition to fresh produce, you can use frozen, dried and canned vegetables (packed in water and with no salt added). To get the broadest array of nutrients and cancer fighting compounds, eat a wide variety. Fruits: Choose fresh, frozen or canned fruits (packed in water, juice or light syrup). Limit juice to 6 ounces daily and choose 100 percent juice instead of juice blends made with sweetened water. Grains: Eat mostly whole grains, like brown or wild rice, oats, whole-wheat pasta and whole-wheat bread. Dry beans and legumes: Eat split peas and dry beans such as lentils, chickpeas, pinto, kidney and other beans. Legumes (beans and peas) are high in protein and fiber. They can count as protein or a vegetable” (Tucker 21). Depending on your calorie needs, eat at least 3 ½–6 cups of vegetables and fruits every day for overall good health. Vegetables and fruits are the building blocks of a healthy diet. They are high in nutrients like vitamins and minerals. Most are also low in calories and are good …show more content…
Red meat refers to beef, pork and lamb—such as steak, hamburgers, pork chops and roast lamb. Red meat can be part of a healthy, balanced diet, but you don’t need to eat it every day. If you eat red meat, aim for less than 18 ounces (cooked weight) per week. As a rough guide, 18 ounces of cooked red meat is about 24 ounces of boneless raw meat. Although eating a lot of red meat is linked to colorectal cancer, it is a good source of nutrients including protein, iron and zinc. “There is evidence that shows that eating up to 18 ounces (cooked) of red meat per week does not substantially raise cancer risk. Regularly eating more than this, however, does increase your risk of colorectal cancer” (Stacy 4). Also, avoid processed meats such as ham, bacon, hot dogs and most deli meats (including processed meats made with chicken or turkey). Processed meats have been preserved by smoking, curing or salting or by adding preservatives. Hamburgers and ground meat are not considered processed meat unless they have been preserved with salt or chemical additives. Research has shown that eating processed meat raises cancer risk. If you do eat meat, then choose unprocessed meat as often as you can. There isn’t enough evidence to know whether nitrite or nitrate-free products pose a risk because they may still be smoked or processed with added salt or preservatives. More research is needed. Swap red meat out for fish or poultry. Eat more beans and vegetables or try