主题：美国癌症协会指南粗摘之一：营养，运动与防癌 -- 良金百辟

全文在CA杂志，免费的http://onlinelibrary.wiley.com/doi/10.3322/caac.20140/full

ACS RECOMMENDATIONS FOR INDIVIDUAL CHOICES

Achieve and maintain a healthy weight throughout life.

l.1 Be as lean as possible throughout life without being underweight.

1.2 Avoid excess weight gain at all ages. For those who are currently overweight or obese, losing even a small amount of weight has health benefits and is a good place to start.

l.3 Engage in regular physical activity and limit consumption of high-calorie foods and beverages as key strategies for maintaining a healthy weight.

Adopt a physically active lifestyle.

2.1 Adults should engage in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week, or an equivalent combination,

preferably spread throughout the week.

2.2 Children and adolescents should engage in at least 1 hour of moderate or vigorous intensity activity each day, with vigorous intensity activity occurring at least 3 days each week.

2.3 Limit sedentary behavior such as sitting, lying down, watching television, or other forms of screen-based entertainment.

2.4 Doing some physical activity above usual activities, no matter what one’s level of activity, can have many health benefits.

Consume a healthy diet, with an emphasis on plant foods.

3.1 Choose foods and beverages in amounts that help achieve and maintain a healthy weight.

3.2 Limit consumption of processed meat and red meat.

3.3 Eat at least 2.5 cups of vegetables and fruits each day.

3.4 Choose whole grains instead of refined grain products.

If you drink alcoholic beverages, limit consumption.

4.1 Drink no more than 1 drink per day for women or 2 per day for men.

ACS RECOMMENDATIONS FOR COMMUNITY ACTION

Public, private, and community organizations should work collaboratively at national, state, and local levels to implement policy and environmental changes that:

5.1 Increase access to affordable, healthy foods in communities, worksites, and schools, and decrease access to and marketing of foods and beverages of low nutritional value, particularly to youth.

5.2 Provide safe, enjoyable, and accessible environments for physical activity in schools and worksites, and for transportation and recreation in communities.