{"id":619720,"date":"2026-02-27T10:45:10","date_gmt":"2026-02-27T10:45:10","guid":{"rendered":"https:\/\/www.europesays.com\/us\/619720\/"},"modified":"2026-02-27T10:45:10","modified_gmt":"2026-02-27T10:45:10","slug":"the-diet-that-could-slash-your-risk-of-five-cancers-by-up-to-30-revealed","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/619720\/","title":{"rendered":"The diet that could slash your risk of FIVE cancers by up to 30% revealed"},"content":{"rendered":"<p>\n\t\t\t\t\t\tHow can you make sure you are eating a balanced, filling and nutritious plate at every meal?\t\t\t\t\t<\/p>\n<p>Think of your plate divided into different food groups \u2013 protein, carbs, fat and fruit and veg.<\/p>\n<p><strong>Protein<\/strong>: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app<a href=\"http:\/\/www.freeletics.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"nofollow noreferrer noopener\" data-nyp-affiliate=\"true\"> Freeletics<\/a>, told The Sun: \u201cAim for one to two palm-size portions of lean protein in each meal.\u201d<\/p>\n<p>Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish. <\/p>\n<p>The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.<\/p>\n<p>Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.<\/p>\n<p><strong>Carbs<\/strong>: Carbohydrates should make up about a third of your plate, or a fist-sized portion.<\/p>\n<p>The Eatwell Guide says: \u201cChoose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.<\/p>\n<p>\u201cThere are also higher fibre versions of white bread and pasta.<\/p>\n<p>\u201cStarchy foods are a good source of energy and the main source of a range of nutrients in our diet.\u201d<\/p>\n<p><strong>Fat<\/strong>: Generally the advice is to think of fat like a thumb-sized amount on your plate.<\/p>\n<p>The Eatwell Guide says: \u201cRemember all types of fat are high in energy and should be eaten in small amounts.<\/p>\n<p>\u201cThese foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.<\/p>\n<p>\u201cThey\u2019re not needed in our diet, so should be eaten less often and in smaller amounts.\u201d<\/p>\n<p>But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream). <\/p>\n<p><strong>Fruit and veg:<\/strong> David says: \u201cMake sure you also get lots of colourful fruit and vegetable carbohydrates too.<\/p>\n<p>\u201cAim for at least five of these portions a day.<\/p>\n<p>\u201cOne to two fist-sized portions of fruits and vegetables with every meal is generally recommended.\u201d<\/p>\n<p>Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.<\/p>\n","protected":false},"excerpt":{"rendered":"How can you make sure you are eating a balanced, filling and nutritious plate at every meal? Think&hellip;\n","protected":false},"author":3,"featured_media":619721,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[128281,15634,179046,265305,6661,2105,210,6663,565,1182,67,132,68,265306],"class_list":{"0":"post-619720","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-bowel-cancer","9":"tag-breast-cancer","10":"tag-cancer-disease","11":"tag-cancer-prostate","12":"tag-diet-nutrition-and-weight-loss","13":"tag-food-and-drink","14":"tag-health","15":"tag-health-warnings","16":"tag-nhs","17":"tag-nutrition","18":"tag-united-states","19":"tag-unitedstates","20":"tag-us","21":"tag-veganism-and-vegetarianism"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116142193975616394","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/619720","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=619720"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/619720\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/619721"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=619720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=619720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=619720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}