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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
家园 美国癌症协会指南粗摘之一：营养，运动与防癌 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.
关键词(Tags): #健康 防癌，家园 美国癌症协会指南粗摘之四：营养，运动与防癌 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.
家园 美国癌症协会指南粗摘之三：营养，运动与防癌 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.
家园 美国癌症协会指南粗摘之二：营养，运动与防癌 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)