FOOD FACTS ASIA

lssue 32, March 2008

What's Going On?

C U R R E N T

Meeting

When

Where

Contact

3rd International
Functional Food
Symposium Health Benefits of
Plant Polyphenols

April 3-5,
2008

Hong Kong

http://www.hkjcicm.org/eng/events_cale.php

Global AgroIndustries Forum:

Improving
Competitiveness
and Development
Impact

April 8-11,
2008

New Delhi,
India

http://www.gaif08.org/

5th International
Crop Science
Congress 2008

April 13-18,
2008

Jeju,
Korea

http://www.cropscience2008.com/

3rd Asia Pacific

Nutrigenomics
Conference 2008:
Diet-Gene
Interaction in
Human Health and
Disease

May 6-9,
2008

Melbourne,
Australia

http://www.nutrigenomics.org.au/

1st International
Congresss on
Nutrition and
Cancer

May 19-23,
2008

Antalya,
Turkey

http://www.nutritioncancer2008.org/

13th World Poultry

Congress

June 29July 4, 2008

Brisbane,
Australia

http://www.wpc2008.com

14th International
Congress on
Nutrition and
Metabolism in
Renal Disease

June 13-15,
2008

Marseille,
France

http://www.isrnm-marseilles2008.org/index.html

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What You Should Know About Sugars

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Kid's Bites: A Healthy Lifestyle Guide

What You Should Know About Caffeine

What You Should Know About Weight Management (English/Thai/Chinese/Bahasa)
What You Should Know About Dietary Salt, Sodium and Health
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ISSUE 32, March 2008

N U T R I T I O N
www.afic.org

The Secrets to a Longer Life

It's a New Year - 2008 and the
Chinese Year of the Rat - and many people's
thoughts turn to the future. For most of us,
that means wishing for a long, healthy and
happy life. But what can we do to increase
our chances?
In almost every country in the world, the fastest
growing population group is the 60 years and over age
group. This has been attributed to improved health care,
better housing, increased incomes and more nutritious
diets. The countries in the world with the greatest life
expectances include Japan, Australia, Italy, Greece and
Sweden. Japan tops the longevity stakes with a life
expectancy of 86 years for women and 79 years for men.
The number of people living to be 100 years or more in
Japan has increased greatly. In 1963, there were only 153
recorded centenarians in the country while by 2006 the
figure had increased to 28,395, of which 85% were
women.
While there is a genetic factor influencing life
expectancy, scientist's estimate that it accounts for only
about 30% of the observed differences in longevity rates.
So it makes sense to look at diets and lifestyles and see
what other factors play a role.
The International Union of Nutritional Sciences
(IUNS) Subcommittee on Nutrition and Aging and the
World Health Organization (WHO) attempted to do just
that in 1987. The "Food Habits in Later Life" study looked
at 818 subjects aged 70 years and over, in Sweden,
Greece, Japan and Australia (the study separated the
Australian group into Anglo-Celts and Greeks living in
Australia). The subjects were followed for seven years.
Information was gathered on dietary habits, lifestyles and
general health. The study found that those with a better
memory and healthier diet (particularly a "Mediterranean"
type diet with an emphasis on fruits and vegetables, fish,
legumes, cereals and olive oil) tended to live longer than
those who didn't follow a healthy lifestyle. Not surprisingly,
smoking was found to significantly shorten the life span.
Several other studies in European countries have shown

similar results - no smoking, moderate alcohol, and a

healthy lifestyle including a Mediterranean-style diet and
exercise - make for a longer and healthier life.

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IN THIS ISSUE
The Secrets to a Longer Life (1)

Newsbites (3)

Obesity - Is HFCS to Blame (6)

1

Diet and Cancer - What's New? (4)

What's Going On? (8)

FOOD FACTS ASIA

FOOD FACTS ASIA

lssue 32, March 2008

Why Do We Age?

muscle mass and bone density; and an increased risk of

anaemia, memory loss or depression. Additionally, it's
not always easy to follow a calorie restricted diet for long
periods of time.

The aging process is thought to be due to the

accumulation of free radicals (substances formed as a
result of normal body processes) which damage body
tissues and DNA. In younger people, this damage is
quickly and easily repaired. However, as we get older the
damage accumulates resulting in chronic inflammation
and irreversible DNA damage. This in turn increases the
incidence of age-related conditions such as cancer and
heart disease. But it appears that there are steps we can
take to reduce the speed of this aging process and
increase our chances of blowing out those 100 candles!
Studies conducted on rats have shown that lowering
energy (calorie) intake can extend the lifespan by 30 per
cent. It is thought that fewer calories results in a decrease
in the production of free radicals and hence an increase in
longevity. Researchers have found lower blood sugar
levels, reduced insulin levels and a reduction in the
production of free radicals in rats fed low calorie diets.
Low calorie diets have also been shown to increase the
lifespan of worms, mice and flies and an ongoing
experiment in monkeys is showing positive results too.
Studies in genetics have also thrown some light on
the effects of energy restriction and the aging process. A
US study reported that a reduced calorie diet changed the
activity of a small number of genes involved in stress
response, protein repair and energy production. The
activity of these genes usually decreases with age and
researchers believe that a reduced calorie diet may delay
this reaction and allow the genes to stay intact and active
for longer.
The evidence to date in humans is indirect and most
of the trials have been short term. A US study in
overweight people found that those who reduced their
calorie intake by 25% for 6 months had reduced fasting
insulin levels and a lower body core temperature, both of
which are markers associated with longevity in humans.
High levels of insulin are known to increase inflammation
and oxidative stress, both linked with cell damage and the
aging process. In addition, weight loss is known to reduce
blood pressure, blood sugar levels, blood cholesterol, the
amount of body fat, heart rates and weight, all factors
which in turn are linked with a reduction in the risk of a
whole host of lifestyle-related disorders linked with an
early demise including certain cancers and heart disease.
But what about people who are not overweight? Can
they expect to live longer if they cut their energy intake?
Although studies in this area are lacking, scientists have
hypothesized that a lowering of insulin levels and body
core temperature as well as effects on gene expression
from reduced calorie diets are probably linked with an
increased life span. However, caution must be exercised
with consumption of a very low calorie diet. The varied
risks associated with very low calorie diets include
problems with nutrient inadequacy; possible loss of

The Case of the Okinawans

One of the most studied elderly populations is a
group of people living on the Japanese island of
Okinawa. It is believed that Okinawa has the world's
largest number of centenarians (people living over 100
yrs) with 50 people per 100,000 aged over 100 yrs. In
most developed countries including the USA, the rate is
10-20 per 100,000. So what do the Okinawans do that
helps prolong their lives?
They appear to have "better" genes for aging which
is thought to account for about one third of their longer
life spans. They have a reduced risk of inflammation and
autoimmune disease, which is believed to be genetically
pre-determined. Yet, when Okinawans moved away from
home and migrated and adopted alternative lifestyles,
they did not fare as well in the longevity stakes. More
recently, lifestyle changes have eroded the average
lifespan in Okinawa and this implies that there are
probably other factors which contributed to their
longevity.
One of these is their low saturated fat diet which is
high in seafood, seaweed, fruit and vegetables. The
other striking factor is that their diet is low in calories, due
to a cultural tradition called "hara hachi bu" meaning "eat
until you are only 80% full", which is widely practiced in
Okinawa. The Okinawans consume 20% fewer calories
than the average Japanese diet which in turn is lower
than that consumed in most other countries. In effect this
means they consume about 500 cals less than the typical
2,000 plus calorie-diet consumed daily by an adult
woman in a Western country.
Alcohol too is consumed in moderation and regular
exercise is an important part of their lives, even when
they are very old. The Okinawans are also said to have a
psycho-spiritual outlook on life and use meditation and
other means to reduce stress. This lifestyle seems to be
paying off. In addition to their long life spans, the
Okinawans have an 80% lower incidence of cancers
such as breast and prostrate cancer when compared to
the USA. They also have very a low incidence of heart
disease and stroke. The average body mass index (BMI)
is just 18-22 and they have low levels of body fat.

Tips for a Longer Life

Based on the Okinawan experience, it can be safely
said that the aging process is influenced by a variety of
genetic, environmental and lifestyle factors. While we
can't control for all of these, there are a lot of things we
can do to increase our chances of living longer.
2

lssue 32, March 2008

Liquids versus Solids

Studies using very high doses of fructose have

reported that fructose may raise blood triglyceride levels.
However the levels used in the study far exceeded those
found in the average diet and no studies have been
conducted with HFCS. As HFCS has a similar
composition to sucrose, it would be expected to have
similar metabolic effects. Sucrose has not been shown to
raise triglyvceride levels when taken in amounts found in a
typical diet.

Because a significant percentage of the increase in

HFCS in the US was in the form of sweetened beverages,
studies have also looked at the effects of calories taken in
liquid form versus those taken as solids on satiety. The
evidence is conflicting, probably because satiety is quite a
complex area. It depends on many factors including
calorie content, energy density (the calories per gram or
ml) and how the food or beverage is taken (as a snack or
as part of a meal).
Some studies have shown that calories taken as
solids are more satisfying than those taken in liquid form
but other studies have contradicted these findings.
Looking specifically at the effect of HFCS on energy
intake, a recent study has shown that beverages
containing the same number of calories have similar
effects on appetite levels.
The study (Perrigue et al 2006) compared various
beverages of equivalent caloric content and reported that
there were no differences in energy intake levels or
appetite-related hormone levels between beverages
sweetened by HFCS, those sweetened by sucrose or milk
when they were taken as part of a meal. The researchers
concluded that; "Energy balance consequences of HFCSsweetened soft drinks are not different from those of other
iso-energetic drinks, e.g., a sucrose-drink or milk."

No Direct Link between HFCS and Obesity

The theory about the possible link between HFCS
intakes and the rising incidence of obesity surfaced
because over the past 25 years there has been a
significant increase in the use of HFCS in foods in the US.
And the ever increasing girths of the American population
seemed to mirror this rise. Yet this association doesn't
prove cause and effect. Many other factors have changed
in the USA over the last 25 years - people are less active,
serving sizes have increased and more people are eating
out more frequently.
Another important point to note in this debate is that
the growth in the incidence of overweight and obesity is
not confined to the US even though HFCS is not
commonly used in other parts of the world.
A report from the Center for Food, Nutrition and
Agriculture Policy Workshop in 2005 stated, "there is
currently no convincing evidence to support a link
between HFCS consumption and overweight/obesity".
There have been two recent reviews on HFCS and
obesity. The findings of the first of these was released in
April 2007 ("High Fructose Corn Syrup - Everything you
wanted to know and were afraid to ask", Experimental
Biology Annual Conference). A second review undertaken
by the University of Maryland Center for Food, Nutrition
and Agriculture Policy (CFNAP) was published in August
2007. The conclusion reached by both of the reviews is
that HFCS and sucrose are chemically similar and that
they are metabolized by the body in a similar manner.
The reviews looked at the increase in HFCS use in
the US food supply. As it was used to replace sucrose, the
intake of sucrose fell at the same time. While the
combined intake of sucrose and HFCS increased, so too
did available energy from fats, oils and grain products.
The overall contribution of calorie-contributing sweeteners
(sucrose, fructose, honey etc) to total calorie intake in the
US has not changed significantly over the last few
decades. What has happened is that the total number of
calories consumed in the USA has risen while the levels
of physical activity have declined. This imbalance in
energy intake versus energy expenditure is what is
thought to have caused the obesity epidemic. And the
excess calories have come from multiple sources - not
just HFCS.

Summing It Up
While more studies are needed, there is currently no
scientific evidence to suggest that HFCS or other sugar
sources have a unique effect (other than contributing
calories) on obesity. Too many calories from any source
can lead to weight gain.
That doesn't mean that you should consume unlimited
amounts of HFCS or sugar. Just as with most messages
on healthy eating - you should enjoy them in moderation
as part of a healthy diet.
Reference:
(1.) Hein GL, Storey ML, White JS, Lineback DR. (2005).Highs
and lows of high fructose corn syrup: a report from the Center
for Food and Nutrition Policy and its Ceres[R] Workshop.
Nutrition Today 40 (6):253-256
(2.) Anderson GH. (2007) "Much ado about HFCS in Beverages:
the meat of the matter" AJCN, 86(6); 1577-1578
(3.) Forshee et al. (2007). "A critical examination of the evidence
relating high fructose corn syrup and weight gain". Critical
Reviews in Food Science and Nutrition 47: 561-582.
(4.) Perrigue M et al (2006). Hunger and satiety profiles and
energy intakes following the ingestion of soft drinks
sweetened with sucrose or high fructose corn syrup (HFCS).
Proc. Exper. Biol. 2006. Abstract #LB433
(5.) Schorin MD (2006). High Fructose Corn Syrups Part 2: Health
Effects. Nutr Today 41(2):70-77
(6.) Melanson et al. (2007). "Effects of high-fructose corn syrup
and sucrose consumption on circulating glucose, insulin,
leptin, and ghrelin and on appetite in normal-weight women".
Nutrition 23: 103-12.
(7.) Monsivais et al. (2007). "Sugars and satiety: does the type
of sweetener make a difference?". American Journal of
Clinical Nutrition 86: 116-123.
7

FOOD FACTS ASIA

FOOD FACTS ASIA

lssue 32, March 2008

Obesity - Is HFCS to Blame?

The startling rise in the levels of obesity
around the world has been blamed on
many factors- sedentary lifestyles,
more eating out of home,
bigger portion sizes. One
hypothesis that surfaced
in the USA was that the rise
in overweight was due to
an increase in the intake of
high fructose corn syrup (HFCS)
a sweetener commonly added
to beverages and foods in the USA
in place of sucrose (table sugar).
But the science doesn't support this theory.

What is High Fructose Corn Syrup (HFCS)?

Life Expectancies in Selected Countries, 2005

(Sourced from WHO World Health Statistics 2007)

Following are some factors that can help contribute

to a longer life:
Stay active - exercise not only helps keep body fat
levels down, it also keeps the brain active. A US study of
6,000 women aged 65 yrs and above, found that those
who were active tended to retain their cognitive function better
than those who were sedentary. Increased cardiovascular
fitness appears to be linked to better brain function.
Watch those calories - while a severe reduction in
calories is not advised if you are normal weight or
underweight, try to concentrate on wholesome foods like
fruit, vegetables and whole grains, and aim to keep off
those kilos that come creeping up with age. Watch that
serving sizes don't get too big and make sure you offset
your calorie intake by being active. If you are overweight,
it's a good idea to drop the excess kilos through a healthy
diet and exercise plan.
Load up on fruits and vegetables - the more brightly
coloured the better. Fruits and vegetables are rich
sources of bioflavenoids and other antioxidants which are
known to help neutralise free radicals. They are also low in fat
and provide dietary fibre. Aim for a minimum of five servings of
fruits and vegetables daily and make sure you get lots of variety.

Sucrose

HFCS-42

HFCS-55

Honey

Fructose

50

42

55

49

Glucose

50

53

42

43

Others

Moisture

29

23

18

(From Hein et al 2005)

Pure Fructose and HFCS are not the same

A lot of the misunderstanding in this area appears
to stem from the confusion between studies using pure
fructose and those using HFCS. Fructose is found
naturally in fruits, honey, some vegetables, sugar cane
and beets.
Fructose appears to affect appetite and fullness in a
different way to other sugars and it was hypothesized
that this effect may increase the risk of obesity.
Studies using very high doses of pure fructose (not
HFCS) show that fructose appears to lower the levels of
the hormones insulin and leptin, (both of which are
associated with satiety) and increase the level of ghrelin,
a hormone that seems to affect our perception of hunger,
when compared to glucose. This led to theories that
HFCS could affect normal food intakes leading to
increased deposition of fat. However studies on HFCS
and sucrose show no differences in the effects of these
sweeteners on insulin, leptin or ghrelin even when they
are taken at doses much higher than the average intake.
6

Life Expectancy
for Women

Japan

79

86

Australia

79

84

Sweden

79

83

Italy

78

84

Greece

77

82

China

71

74

India

62

64

Indonesia

66

69

Malaysia

69

74

Philippines

64

71

Republic of Korea

75

82

Singapore

78

82

Thailand

67

73

Selected Asian Countries

(Alphabetical Order)

Guidelines
for
Infant
Formula
Preparation - the World Health Organization

(WHO) in collaboration with the Food and

Agriculture Organization (FAO) has produced a set
of guidelines for the preparation of infant formula.
"The safe preparation, storage and handling of
powdered infant formula guidelines" provide advice
on the different steps to follow in both a health care
and at-home setting to reduce the risk of infants
falling ill through inappropriate handling of infant
formula. The guidelines are also available in
Chinese and can be accessed at www.who.int/
foodsafety/publications/micro/pif_guidelines.pdf

Comparison of sugars in various sweeteners

%

Life Expectancy
for Men

Country

have HFCS added. It also helps keep the cost of food

production down as it is cheaper than sucrose, the sugar
it usually replaces in foods and beverages.

HFCS was first introduced to the food supply in the

1970s. It's made from corn starch which is broken down
and enzymatically-treated to produce fructose. The
fructose is then blended with glucose to achieve the
desired ratio of the two sugars.
HFCS is composed of either 42 per cent or 55
percent fructose (depending on the type of HFCS and the
degree of sweetness required).The name HFCS confuses
a lot of people who think that HFCS is high in fructose. In
fact, the amount of fructose in HFCS is similar to that in
sucrose which is made up of 50 per cent fructose and 50
per cent glucose. (See table below). Both sucrose and
HFCS supply 16 kilojoules (or 4 calories) per gram.
Sucrose and HFCS differ in their bonding. Sucrose
is a disaccharide in which glucose and fructose and
joined by a chemical bond whereas the glucose and
fructose in HFCS is not bound. Once digested, the two
sweeteners appear to be metabolized similarly.
HFCS was classified as GRAS (Generally
Recognised As Safe), by the US Food and Drug
Administration in 1983. The FDA reaffirmed this
classification in 1996. The sweetener is used in many
different foods and beverages in the USA because of its
unique properties. While it sweetens foods (the
sweetness level is similar to table sugar), it also reduces
water activity to inhibit microbial spoilage and helps to
extend the shelf life of a product. HFCS helps baked
foods brown better and improves the texture of these
products. A whole range of food products in the USA,
from tomato ketchup to soft drink, from cookies to breads,

lssue 32, March 2008

Choose the good fats - studies in populations that

live longer in both Europe and Japan, show that their
diets tend to be low in saturated fats (the type that raise
cholesterol). Instead choose moderate amounts of
monounsaturated fats (olive oil, canola oil, fatty fish, nuts,
seeds, flax). Choose fish two to three times a week.
Get enough sleep - a lack of sleep increases the
risk of obesity and it can affect metabolism and hormone
production. Aim for 7-8 hours a night.
Moderate alcohol - high alcohol intakes are linked to
increased body weight and other health issues including
certain cancers. If you drink alcohol, limit it to just one to
two drinks daily and aim for 1-2 alcohol-free days a week.
De-stress - whatever works for you. Meditation, yoga,
religion, a simple cup of tea or a walk in a garden.
Don't smoke - smoking is linked to an increased risk
of cancers, heart disease and stroke.

Chinese Pagoda Updated -

the Chinese
Ministry of Health re-launched their healthy eating
tool, the Pagoda, on January 15 2008. The revised
pagoda now includes recommendations on the
importance of physical activity and getting enough fluids.

References:
(1.) Heilbrann LK et al. JAMA, Apr 5 2006
(2.) Wilcox D et al caloric Restriction and human longevity: what can
we learn from the Okinawans? Biogerontology 2006; 7:173-177
(3.) World Health Statistics 2007. World Health Organization.
www.who.int
(4.) Wahlqvist Ml et al. Does diet matter for survival in long-lived
cultures? Asia Pacific J Clin Nutr 2005; 14(1):2-6
(5.) Knoops Kt et al Mediterranean diet, lifestyle factors and 10year mortality in elderly European men and women: the HALE
project. JAMA, 2004; 292(12):1433-9
3

FOOD FACTS ASIA

FOOD FACTS ASIA

lssue 32, March 2008

Diet and Cancer - What's New?

The incidence of cancer in
Asia has risen over the past few
decades with deaths from cancers
overtaking previous causes of
mortality as we race to catch up with
Western countries. Cancers of the
bowel, breast and lung are now all too
common. But there is some good
news. Scientists now believe that
most cancers are caused by external
factors, many of which we can
control. That means that, in theory at
least, many cancers are preventable.
So how do we reduce our risk of
cancer?

Fruits
&
Vegetables

- A recommendation to breastfeed for up to 6

months has been included in the 2007 guidelines.
Breastfeeding helps control body weight in both
mothers and infants and also appears to reduce the
risk of breast cancer.
- A recommendation for cancer survivors (people
who are either living with, being treated for or having
survived cancer) has been included for the first time.
The guideline for this group is to simply follow the
recommendations for cancer prevention.
- A recommendation to get nutrients from a varied
diet and not to rely on supplements.

In December 2007, the World Cancer Research

Fund (WCRF) and the American Institute for Cancer
Research (AICR) announced an update of their 1997
recommendations for the prevention of cancer with a
healthy diet and exercise. So what has changed since the
previous recommendations and just what do the
guidelines mean for people on a day-to-day basis?

More Emphasis on Managing Body Weight

Interestingly and perhaps not surprisingly, the
recommendations are very similar to the previous set of
diet and cancer guidelines (WCRF/AICR Report 1997)
and consistent with what most health authorities are
recommending for a healthy lifestyle and the prevention of
diet-related diseases. The main change is that the revised
guidelines have a much heavier emphasis on managing
body weight.
Compared to the 1997 recommendations, the
changes found in the new guidelines include:

Putting It into Practice

Here's what the recommendations actually mean for
the average person trying to follow a healthy diet.
Recommendation 1: Be as lean as possible within
the normal range of body weight
What it means: Children and adolescents should keep a
healthy weight throughout childhood and adults should
try to avoid that gradual creeping up of the scales that
often goes hand-in-hand with increasing age. The BMI
(weight in kg /height in metres squared) for a healthy
weight is usually 20 - 25. The WCRF report recommends
that people aim for a BMI at the lower end of the normal
body weight range, say a BMI of 21-23.
Recommendation 2: Be physically active as part of
everyday life
What it means: Try to be moderately active (this means
brisk walking or something similar) for at least 30
minutes a day. Aim to gradually increase the time (up to
60 minutes) or the intensity of exercise and cut back on
screen time (TV, computer, and gaming consoles).

- More focus on body weight. The panel found that

there was stronger evidence for the link between
being overweight or obesity and an increased risk of
certain cancers. In fact the first three
recommendations of the Report relate to keeping
body weight under control and staying active.
- More focus on physical activity. The previous
report noted a link between colon cancer and
physical activity. Further studies in this area have
produced convincing evidence that physical activity
itself is protective against several types of cancer in
addition to playing a key role in the control of body weight.
4

lssue 32, March 2008

Recommendation 8: Aim to meet nutritional needs

through diet alone
What it means: You don't need supplements if you are
taking a healthy diet. While there are studies suggesting
that some supplements may decrease the risk of certain
cancers, the evidence is conflicting. A healthy wellrounded diet is the best remedy for cancer prevention.
Recommendation 9: Breastfeeding
What it means: Aim to breastfeed for up to six months.
Recommendation 10: Cancer survivors
What it means: People who have survived cancer are
advised to follow the 9 recommendations given above if
possible. The panel noted that there is no evidence to
provide any separate recommendations for people who
are living with cancer or who have recovered from the
condition.

Recommendation 3: Limit consumption of energydense foods.

What it means: Energy-dense foods are foods that are
high in calories. While any food will cause weight gain if
we eat too much of it, these foods offer calories but little
in the way of additional nutrients so they should be
consumed in moderation. Energy-dense foods include
cakes, biscuits, pastries, soft drinks, sweetened drinks,
confectionary, fried and fast foods.
Recommendation 4: Plant foods - fruits, vegetables
and grain foods
What it means: Aim for 5 servings of fruits and
vegetables every day. The more colourful the better - so
aim to include a variety of fruits and vegetables - red,
green, purple, yellow, orange.
Choose high fibre cereals and pulses to increase
fibre intakes. And avoid grains or nuts that are spoiled or
have not been properly stored as they may be infected by
toxins from fungus (aflotoxins) which can cause liver
cancer.

Summing It Up
Professor Jim Mann, Professor of Human Nutrition
and Medicine at Otago University, New Zealand, is a
member of the expert panel that compiled the
WCRF/AICR report. Professor Mann believes that
addressing the obesity problem is key to reducing the
incidence of cancer. "Obesity and lack of physical activity
increase the risk of a whole range of cancers, including
some of the commonest cancers we know. Reducing the
incidence and prevalence of obesity is an absolutely
critical factor in cancer risk reduction," said Professor
Mann. He advises that the best protection against cancer
requires a balanced eating pattern, including a variety of
fruit, vegetables and other foods high in fibre, combined
with regular physical activity to promote a healthy
body weight.

Recommendation 5: Animal foods

What it means: The WCRF recommendation is to eat no
more than 500g of cooked red meat (beef, lamb, pork or
goat) a week and to make sure the meat is lean and
trimmed of fat. This translates to about 750g of raw meat
and is consistent with the Australian National Dietary
Guidelines that recommend 3-4 servings of lean red meat
a week. The Report recommends that processed meats
(such as ham, bacon, salami, frankfurts) should be
avoided or taken only occasionally in small amounts.
Recommendation 6: Limit alcoholic drinks
What it means: The recommendation is similar to that of
most public health authorities - if alcohol is consumed,
men should have no more than two standard drinks a day
and women should take no more than one drink a day.
Recommendation 7: Watch your salt intake
What it means: Salt and foods that are preserved using
salt (such as pickled vegetables) are thought to be a
cause of stomach cancer so it's best to limit the intake of
salt and salty foods. Of particular note for people living in
China, the Panel warned against eating Cantonese style
salted fish. This fish, which is often given to children, is
thought to increase the risk of naso-pharyngeal cancer.

References:
(1.) World Cancer Research Fund and the American Institute for
Cancer Research. "Food, Nutrition, Physical Activity and the
Prevention of Cancer: a global perspective". Washington
DC:AICR, 2007