Cutting out high-calorie foods. Drinking less alcohol. Losing weight. What changes could you make to reduce your risk of getting cancer? Based on the latest scientific research, our advice is practical and simple to understand.

Be a healthy weight

Keep your weight within the healthy range and avoid weight gain in later life

Balancing your weight

Move more

Be physically active as part of everyday life – walk more and sit less

Getting active

Eat a better diet

Enjoy a wide variety of wholegrains, vegetables, fruit and pulses such as beans

Reshape your plate

Avoid high-calorie foods

Limit consumption of fast foods and other processed foods high in fat or sugar

Stay full for longer

Limit consumption of red and processed meat

Eat no more than three portions of red meat a week and eat little, if any, processed meat

What counts as processed?

Limit consumption of sugar-sweetened drinks

Drink mostly water and unsweetened drinks

How to avoid sugary drinks

Don't drink alcohol

If you do, limit alcoholic drinks and follow national guidelines

Tips for cutting down

Supplements won't prevent cancer

Follow a healthy diet and lifestyle rather than taking supplements to protect against cancer

Learn more

Breastfeed your baby

If you can, breastfeed your baby for six months before adding other liquids and foods

Benefits of breastfeeding

Our Recommendations

See what impact our Recommendations have on lowering your risk of cancer and improving survival

Read the analysis

Cancer survivors

After a cancer diagnosis, follow our Recommendations, if you can

Get more advice

Smoking and excess sun

In addition to the above recommendations, not smoking and avoiding other exposure to tobacco and excess sun are also important in reducing cancer risk.