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

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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.

TABLE 3. Examples of Moderate and Vigorous Intensity Physical Activities

MODERATE INTENSITY ACTIVITIES

Exercise and leisure： Walking, dancing, leisurely bicycling, ice and roller skating,horseback riding, canoeing, yoga

Sports：Downhill skiing, golfing, volleyball, softball, baseball, badminton,doubles tennis

Home activities： Mowing the lawn, general yard and garden maintenance

Occupational activity： Walking and lifting as part of the job (custodial work, farming,auto or machine repair)

VIGOROUS INTENSITY ACTIVITIES

Exercise and leisure：Jogging or running, fast bicycling, circuit weight training,swimming, jumping rope, aerobic dance, martial arts

Sports：Cross-country skiing, soccer, field or ice hockey, lacrosse,singles tennis, racquetball, basketball

Home activities： Digging, carrying and hauling, masonry, carpentry

Occupational activity：Heavy manual labor (forestry, construction, fire fighting)

TABLE 4. Suggested Ways to Reduce Sedentary Behavior

Limit time spent watching TV and using other forms of screen-based entertainment.

Use a stationary bicycle or treadmill when you do watch TV.

Use stairs rather than an elevator.

If you can, walk or bike to your destination.

Exercise at lunch with your coworkers, family, or friends.

Take an exercise break at work to stretch or take a quick walk.

Walk to visit coworkers instead of sending an e-mail.

Go dancing with your spouse or friends.

Plan active vacations rather than only driving trips.

Wear a pedometer every day and increase your number of daily steps.

Join a sports team.

Choose foods and beverages in amounts that help

achieve and maintain a healthy weight.

* Read food labels to become more aware of portion

sizes and calories consumed. Be aware that ‘‘low fat’’

or ‘‘nonfat’’ does not necessarily mean ‘‘low calorie.’’

* Eat smaller portions of high-calorie foods.

* Choose vegetables, whole fruits, and other lowcalorie

foods instead of calorie-dense foods such

as French fries, potato and other chips, ice cream,

doughnuts, and other sweets.

* Limit consumption of sugar-sweetened beverages

such as soft drinks, sports drinks, and

fruit-flavored drinks.

* When you eat away from home, be especially mindful

to choose food low in calories, fat, and added

sugar, and avoid consuming large portion sizes.

 Limit consumption of processed meats and red

meats.

* Minimize consumption of processed meats such

as bacon, sausage, luncheon meats, and hot dogs.

* Choose fish, poultry, or beans as an alternative

to red meat (beef, pork, and lamb).

* If you eat red meat, select lean cuts and eat

smaller portions.

* Prepare meat, poultry, and fish by baking, broiling,

or poaching rather than by frying or charbroiling.

 Eat at least 2.5 cups of vegetables and fruits each

day.

* Include vegetables and fruits at every meal and

for snacks.

* Eat a variety of vegetables and fruits each day.

* Emphasize whole vegetables and fruits; choose

100% juice if you drink vegetable or fruit juices.

* Limit consumption of creamy sauces, dressings,

and dips with vegetables and fruits.

 Choose whole grains instead of refined grain

products.

* Choose whole-grain foods such as whole-grain

breads, pasta, and cereals (such as barley and oats)

instead of breads, pasta, and cereals made from

refined grains, and brown rice instead of white rice.

* Limit consumption of other refined carbohydrate

foods, including pastries, candy, sugar-sweetened

breakfast cereals, and other high-sugar foods.