Healthy eating and keeping active do not directly prevent cancer but definitely will help in reducing risk of getting one. According to American Cancer Society, obesity is the second biggest preventable cause of cancer after smoking.

健康饮食和保持活跃并不能直接预防患上癌症，但绝对有助于降低患癌的风险。根据美国癌症协会称，肥胖是继吸烟后第二大可预防患癌风险的因素。

Keep in mind these three important things you can do to reduce your cancer risk:-

谨记，您可以采取以下三项重要措施来降低患癌的风险：

• Keep your weight in healthy range throughout life / 保持健康的体重
• Be physically active on regular basis / 定期锻炼身体
• Choose healthy foods with a focus on plant-based foods / 选择健康食品，尤其是植物性食品

Maintaining Healthy Weight / 维持健康的体重

Many people don’t realise that overweight and obesity are risk factors for some cancers, as well as increase the risk of heart disease and type 2 diabetes.

很多人没有意识到超重和肥胖是患上某些癌症的因素，并且增加患心脏病和2型糖尿病的风险。

It is advisable to keep your weight according to healthy body mass index. To reduce the risk of cancer, you need to keep your BMI under 25.

您的体重建议维持在健康的体重指数。BMI值必须保持在25以下以降低患癌风险。

In order to achieve and control weight, you need to watch what you eat. Eat accordingly to your energy needs. A good first step is to watch portion sizes, especially of foods high in calories, fat, and added sugars. You can try to jot down or make a food diary to track your daily intake. If you are not sure how many calories you need, you can meet dietitian for consultation.

为了维持和控制体重，您必须注意所吃的食物。根据您的能量需求进行饮食。最好的起步是注意食物的分量，尤其是高卡路里、高脂肪和添加糖食物。您可以尝试记下或制作食物日记来追踪您每天的摄取量。如果您不确定每日需要摄取多少卡路里，可以咨询饮食治疗师。

Get More Active / 变得更加活跃

Being active can also help to maintain healthy weight. 60 minutes of moderate activity and 30 minutes of vigorous activity can help to reduce the risk of getting cancer, research suggests.
According to American Cancer Society, moderate activities are those that make you breathe as hard as you could. This includes walking, biking, even housework and gardening. Vigorous activities make you use large muscle groups and make your heart beat faster and make you sweat; like aerobics

积极活动有助于维持健康的体重。研究显示，60分钟的中等活动和30分钟的剧烈运动有助于降低患癌的风险。

根据美国癌症协会的说法，中等活动可以让您尽可能的呼吸。这些活动包括散步、骑自行车、做家务及园艺。剧烈运动让您使用大量的肌肉，加速您的心脏跳动，让您流汗，例如有氧运动。

Eat Healthy Food / 摄取健康的食物

Diet can also directly affect cancer risk. Some foods, such as processed and red meat and salt-preserved foods, can increase the risk of developing cancer. While others, such as fruits, vegetables and foods which are high in fibre, can reduce the risk of cancer.

饮食也可以直接影响患癌风险。一些食物如加工肉类和红肉、盐腌制食品会增加患癌的风险。而其他如水果、蔬菜和高纤维食物，可以降低患癌的风险。

Fruits and vegetables: Excellent source of vitamins and minerals. Fruits and vegetable should be included in every meal and snack time. It is recommended to consume at least 2 1/2 cups of variety of colourful fruits and vegetables each day. Eating lots of fruits and vegetables has been linked to a lower risk of bowel cancer since they contain a lot of fiber.

水果和蔬菜：优质的维他命和矿物质来源。每餐和零食时间都应该包含水果和蔬菜。建议每天至少食用2杯半各种五颜六色的水果和蔬菜。食用大量的水果和蔬菜可以降低患肠癌的风险，因为它们含有大量的纤维。

Processed and red meat : Strong evidence shows that eating lots of processed and red meat can increase the risk of bowel cancer, and possibly stomach and pancreatic cancer. Processed meat that include bacon, ham and sausages may contain chemicals called nitrates and nitrites. In the body nitrites can be converted into cancer-causing chemicals. Many studies have found that processed meat increases the risk of cancer more than red meat. Red meat like fresh, frozen or minced meat, if you cook at high temperatures such as grilling or barbecuing can produce cancer-causing chemicals called heterocyclic amines (HCAs) and polycyclic amines (PCAs).

加工肉类和红肉：有证据显示，食用大量的加工肉类和红肉可以提高患上肠癌的风险，并可能增加患胃癌和胰腺癌的风险。加工肉类包括培根、火腿和香肠含有硝酸盐和亚硝酸盐等化学物质。亚硝酸盐在人体可转化为致癌化学物质。许多研究发现，加工过的肉类比红肉更能增加患癌的风险。红肉如新鲜红肉、冷冻红肉或碎肉，如果在高温下烹煮，如烧烤，会产生称为杂环胺（HCAs）和多环胺（PCAs）的致癌化学物质。

Salt-preserved food: Salt-preserved food such as pickled vegetables, salted fish and cured meat can increase the risk of stomach cancer by irritating the stomach lining. Inflamed stomach lining is prone to be infected by cancer-causing chemicals. A bacterium called Helicobacter Pylori which linked to stomach ulcer and stomach cancer could also interact with salt.

盐腌制食品：盐腌制食品如泡菜、咸鱼和腌制肉类会刺激胃壁，从而增加患胃癌的风险。发炎的胃壁很容易被致癌化学物质感染。一种与胃溃疡和胃癌有关的细菌，幽门螺旋杆菌也可能与盐相互作用。