How to protect prevent prostate cancer 1. Maintain a healthy weight. Overweight men have a higher risk of cancers of the colon, rectum and the prostate. Doctors define obesity as having a body mass index (BMI of 3O or higher and overweight as having a BMI of 25 or higher. Work out your BMI Divide your weight in kilograms by your height in metres squared. To do: a) See a registered dietitian. b). Reduce your food portion sizes. c). Exercise every day. 2. Five-a-day The 5 A Day for Better Health Program states that “research shows it is the regular consumption ofa variety of fruits and vegetables that reduces cancer risk” Five servings Five servings (400g) are considered the minimum. For men, the recommendation is nine servings per day. To do: Ensure you are getting enough, and a variety of, fruit and vegetables. The following portions are examples of single serving sizes. >A small [150 to 18Oml] glass of 100 percent fruit or vegetable juice. >A medium-size piece of fruit. > One cup of raw salad greens. >Half a cup of cooked vegetables. 3. Get the balance right Eat a variety of plant-based foods These include: > Cereals, bread, rice and pasta — opt for wholegrain versions. > Starchy vegetables like potatoes, mealies and sweet potatoes. > Vegetables and fruit. > Raw nuts and seeds. Pump up the fibre Fibre moves cancer-causing compounds out of the body before they can create harm. The National Cancer institute recommends 20 to 30g of fibre per day. Choose: > Wholegrains such as barley, oats, oat bran and nuts. >Apples, bananas, blackberries, citrus fruits, pears and prunes. > Lima, kidney, pinto and navy beans, chickpeas, black-eyed peas and lentils. Brussels sprouts, carrots, tomatoes, potatoes and broccoli. To do: Fill two-thirds or more of your plate with plant foods. 4. Cut down fat and salt According to the Harvard School of Public Health, studies have shown that what is most important is not the amount of fat in the diet, but the type of fat. So cut down on saturated and trans fats. Use herbs and spices instead of salt. Go slow on processed foods, read food labels and limit the salt shaker. Handle fond with care To do l. Go easy on the braaing. 2. Limit smoked foods. 3. Beware of cured, dried and preserved meats. 4. Refrigerate or freeze leftover or unused foods, or consume them promptly. Use waxed paper rather avocado, seeds and nuts. 5. Wash all fruits and vegetables. 6. Buy local produce whenever possible. lt is less likely to have been treated with chemicals. Know your limit Limit or eliminate consumption of alcohol. lt also appears that the combination of alcohol consumption and cigarette smoking has a synergistic effect: together they are more likely to cause cancer than either of them separately. To do Limit your intake to no more than two standard drinks a day. One unit contains 3-4Dml beer or cider, a single tot of spirits or a 125rnI glass of wine.