Keeping a healthy weight to reduce cancer risk

Eating a healthy, balanced diet can help you keep a healthy body weight. After smoking, obesity is the second biggest preventable cause of cancer. In England, over 60% of the population is overweight or obese. Being overweight or obese can increase your risk of some cancers including:

• Bowel cancer
• Pancreatic cancer
• Oesophageal cancer
• Breast cancer if you are a woman who has been through the menopause
• Cancer of the womb (uterus)
• Kidney cancer

You can find out whether you are a healthy weight by using the BMI healthy weight calculator.  The good news is that small changes to your lifestyle that you keep up over time can lead to a reduction in bodyweight.

Ten top tips for a healthy weight:

1.   Eat regular meals and don’t skip breakfast – eat at the same time each day
2.   Choose reduced fat options e.g. dairy products, spreads and dressings
3.   Walk it off – fit in a brisk walk into your daily routine
4.   Pack a healthy snack e.g. fresh fruit instead of crisps or biscuits
5.   Watch out for food labels – check fat and sugar content on your food
6.   Be careful with your portion size and think twice before having seconds
7.   Give yourself a break from sitting – keep moving during the day
8.   Think about your drinks – choose water or sugar free options and limit fruit juice to one glass a day
9.   Focus on your food - don’t eat on the go
10. Don’t forget your 5 portions of fruit and vegetables a day whether fresh, frozen or tinned