April 20, 2024

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AICR: 10 weeks of healthy diet challenge let you keep away from cancer!

AICR: 10 weeks of healthy diet challenge let you keep away from cancer!


AICR: 10 weeks of healthy diet challenge let you keep away from cancer! 10 weeks of healthy diet challenge, keep you away from cancer! Authoritative release by American Institute for Cancer Research. 

Act quickly and see if you can complete the ten-week challenge and find a brand new yourself!

AICR: 10 weeks of healthy diet challenge let you keep away from cancer!


The American Institute for Cancer Research is a global leader in cancer prevention research and education. Recently, American Institute for Cancer Research.  launched the “Ten Week Health Challenge” plan. This plan is of great significance. It not only helps everyone develop healthy eating habits, but also reduces the risk of cancer. In addition, you can:

  • Maintain a healthy weight
  • Let the body consume more kinds of healthy food
  • Add more exercise and exercise
  • Learn new healthy recipes
  • Let the whole family eat healthier


The 10-week health challenge is a 10-week health challenge program initiated by American Institute for Cancer Research to enable all people to make better dietary decisions and proactive life attitudes. You will get:  weekly recipes, health tips and nutrition guides.


Act quickly and see if you can complete the ten-week challenge and find a brand new yourself!


WEEK.1 : Strive for a healthier plate


Goal for the first week:

Please ensure that at least five meals comply with the 2/3-1/3 plate principle. At least 2/3 of the plate, add anti-cancer, healthy, plant-based foods that can maintain a healthy weight. Note: The principle of 2/3-1/3 plate is not a diet, but a fun and simple way to check the food you eat every day and add more foods for cancer prevention.


Plant food

  • The total food intake of the following food combinations is 2/3
  • Non-starchy vegetables: leafy green vegetables, carrots, broccoli, mung beans
  • Starchy vegetables: potatoes, sweet potatoes, corn, peas
  • Fruits: apples, bananas, berries, oranges, mangoes
  • Whole grains: whole wheat bread, oatmeal, tortillas, brown rice, whole wheat pasta, quinoa
  • Nuts and seeds: walnuts, almonds, pecans, cashews, sesame, pumpkin, flax seeds
  • Soybeans and soy foods: edamame, soy nuts, tofu


Animal food

  • 1/3 or less of intake
  • Poultry: chicken, turkey
  • Seafood: salmon, tilapia, tuna, sardines, shrimp, mussels, scallops
  • Lean meat: beef, pork, lamb
  • Eggs: brown or white eggs
  • Dairy products: regular or reduced fat milk, yogurt or cheese



WEEK.2: Stand up and walk more

Goal for the second week:

By the end of the week, increase your exercise time by 5-10 minutes or 500-1,000 steps every day to maintain a healthy weight and maintain energy.

  • Increase exercise
  • By this weekend, daily activities will increase by 5 to 10 minutes.
  • Increase walking
  • By this weekend, daily activities will increase by 500 to 1,000 steps.



WEEK.3: Add color to the plate

Goal for the third week:

Eat at least one serving of colorful vegetables or fruits for each meal.


Colorful fruits and vegetables contain vitamins, minerals, and fiber, which can prevent cancer in the following ways):

  • Stimulate the immune system
  • Reduce inflammation that induces cancer
  • Prevent DNA damage and help DNA repair
  • Slow down the growth of cancer cells
  • Help regulate hormones



Color your plate:

  • When making sandwiches, you can add shredded carrots, thinly sliced ​​peppers, cucumbers, tomatoes, onions, spinach and dark lettuce leaves;
  • Or add grapes, raisins, dried apricots, celery, red onions, grated carrots to chicken, tuna or seafood salads;
  • Add extra vegetables, beans and peas and more vegetables, olives and pineapple to pasta sauces, salads, soups, stews and casseroles



WEEK.4: Continue to increase exercise

The goal for the fourth week: By the end of this weekend, do vigorous exercise for 5-10 minutes or 500-1000 steps a day to maintain a healthy weight and stay active!

  • Increase exercise
  • Add 5 to 10 minutes of vigorous exercise every day to this weekend
  • Increase walking
  • Increase by 500 to 1,000 steps per day by this weekend



WEEK.5: Enjoy whole grains

Goal for Week 5:

Eat three or more servings of whole grains a day.

AICR’s third expert report found that there is strong evidence that eating whole grains every day can reduce the risk of cancer.


What are whole grains?

  • Whole grains contain the three edible parts of grains: bran, germ and endosperm
  • Compared with processed or refined grains, whole grains have more vitamins, minerals, and fiber
  • The fiber in whole grains promotes digestion, thereby gaining a healthy weight and reducing the risk of cancer.


Replace refined grains with whole grains, such as white bread, white rice, and refined ready-to-eat breakfast cereals.

  • Replace refined breakfast cereals with high-fiber whole grain cereals containing at least 5 grams of dietary fiber
  • Use 100% whole wheat bread instead of white bread



WEEK.6: Sit less and move more

By the end of the sixth week, replace sitting time with 5-10 minutes or 500-1000 steps of activity. Replace 10 minutes of sitting time with 10 minutes of rest every day this week.

  • When watching TV or reading, please do 10 minutes of small exercise.
  • When reading or talking on the phone, stand up and walk around.
  • Replace 10 minutes of sitting with 1000 steps every day this week.



WEEK.7: Let the plant be the protagonist of the plate

Goal for week 7:

Eat no more than 18 ounces of cooked red meat. If you eat processed meat, limit it to once a week.


Red meat: eat less

  • Only eat a small amount of red meat (no more than 226-340 grams per week) to reduce the risk of colorectal cancer.
  • The AICR report found strong evidence linking red meat to a higher risk of colon cancer; red meat contains heme iron, a compound that gives red meat its color and may damage the lining of the colon.

Processed meat: eat carefully

  • Avoid eating processed meat to reduce the risk of colorectal cancer.
  • AICR’s expert report found strong evidence that eating processed meat increases the chance of colorectal cancer. There are new but limited studies showing that it also increases the risk of gastric cancer;
  • Processed meat refers to any meat that has been smoked, cured or marinated or added with preservatives.


You can choose other animal proteins, such as:

  • Fish, shellfish and other seafood
  • Poultry, such as chicken and turkey
  • Cheese, yogurt and eggs
  • Eat at least one meatless lunch or dinner a week




WEEK.8:  Form a regular exercise

The goal for the eighth week:

By the end of the week, add 30 minutes or 4,000 steps, and at the same time do at least 3 days of physical exercise this week for half an hour.



WEEK.9: Enjoy health fast

The ninth week’s goal:

replace sugar-sweetened and alcoholic beverages with water, tea, coffee and milk.

Drinks with too much sugar mean too many calories. This leads to excessive body fat, which increases the risk of many cancers, heart disease and diabetes. Alcoholic beverages also contain a lot of calories, and alcohol itself increases the risk of cancer.


Choose the following nutritional and low-calorie beverages

  • Drink low-fat dairy products
  • Try calcium-fortified and unsweetened plant-based beverages such as soy, almond and rice milk
  • 1/2 cup of 100% juice per day
  • Enjoy a few cups of coffee or a few cups of your favorite tea
  • Avoid using “fruit drinks” and “functional water”, such as sports drinks and vitamin water with added sugar



WEEK.10:  Comprehensive improvement

Tenth this week’s goal:

pay attention to the improvement of the family, work and social environment, affect the diet and exercise of people around you, adhere to the correct lifestyle together, and avoid cancer.


Healthy Family Strategy

  • Put plant foods on the front and center of refrigerators, freezers, cabinets and kitchens.
  • I forget when I can’t see, some food and snacks are hidden in the invisible place.
  • Store sports shoes and resistance bands where they can be seen. Insist on accumulating 30-60 minutes of physical exercise every day.



Healthy workplace strategy

  • Make sure to have healthy food and drinks at work.
  • Replace junk food with healthy foods (such as fresh fruit or mixed feed packages).
  • Have lunch outside and take a walk.
  • Count your steps with other people in the office and try 10,000–12,000 steps per day.


Starting today, let’s take action! Conclusive evidence shows that 40% of cancer cases can be prevented! Including smoking, overweight, drinking, intake of beef, mutton and processed meat, low intake of fruits and vegetables and dietary calcium, too little activity, UV radiation exposure, and specific infections.

These factors are not inherited, but can be adjusted through their own control. I hope everyone can start to change their living habits from now on, use a healthy lifestyle, and stay away from cancer.


(source:internet, reference only)

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