BE A
HEALTHY
WE GHT
Dear supporter,
Thank you for choosing World Cancer Research Fund's information booklet,
Be a Healthy Weight.
Obesity and overweight are a global problem that cannot be ignored. As our
waistlines are expanding, so is our knowledge about why it is so important
to be a healthy weight. We now have strong evidence that being overweight
increases our risk of 11 different types of cancer. That makes it the biggest
lifestyle risk factor for cancer, second only to smoking. And, of course, being
overweight also increases our risk of heart disease, high blood pressure
and Type 2 diabetes.
As well as explaining the benefits of being a healthy weight, this booklet
contains practical advice to help you get in shape and stop the pounds
creeping on in the future.
We hope you find this booklet interesting and informative. Help us spread
our cancer prevention messages by sharing it with your family and friends.
Yours faithfully,
Marilyn Gentry
Founder
Contents
5
6
Reduce your
cancer risk
The science
7
Cancer
survivors
12
8
Are you a
healthy
weight?
14
10
Not all foods are equal
11
Reshape
your plate
Top tips
for healthy
eating
Perfect your portions
16
Think about what you drink
18
19
Move
more
Cancer Prevention
Recommendations
Be a healthy
weight
We have developed 10 Cancer
Prevention Recommendations
based on robust, up-to-date
scientific research from around
the world. This booklet explains
the importance of being
a healthy weight for cancer
prevention, and gives tips and
advice to help you get in shape
and keep the pounds off.
4
Reduce your cancer risk
Almost all of us are affected in one way or another by cancer,
and the current statistic is that one in two people in the UK will
develop cancer during their lifetime. But we are not powerless.
Most of us know that smoking and too much sun exposure
increase our risk of cancer, but did you know that other lifestyle
choices also affect your cancer risk? By eating a healthy diet,
being physically active and maintaining a healthy weight, about
a third of the most common cancers could be prevented, that’s
around 80,000 cases every year in the UK.
There are no guarantees when it comes to cancer but scientific
research shows that if you follow our Cancer Prevention
Recommendations (the full list can be found on page 19)
and choose not to smoke (or give up smoking), you
will have the best chance of living a life free from
the disease.
Take simple steps…
You don’t have to make extreme changes to your diet and
lifestyle to help prevent cancer. You can manage your weight
in a healthy and sustainable way by simply reshaping some
of your habits and everyday routines. Regardless of your age
and lifestyle, it is never too late to take steps towards
a healthier you.
Keep reading for lots of advice on how you can reach
a healthy weight and stay there.
If you want to read more about our other
recommendations, such as how to include
more physical activity into your lifestyle,
visit our website: www.wcrf-uk.org
5
The science
Did you know that being a healthy weight is the most important way you can
reduce your risk of cancer, after choosing not to smoke? About two in every
three adults in the UK are overweight or obese so, as a nation, we are doing
a lot of potential harm to our health.
Weight and cancer

There is strong evidence that being overweight
or obese increases the risk of developing 11
different types of cancer: bowel, oesophageal
(adenocarcinoma only), pancreatic, liver, kidney,
breast (in post-menopausal women), stomach
(cardia only), womb, ovarian, prostate (advanced
only) and gallbladder cancer.

Fat cells release hormones such as oestrogen,
which increase the risk of some cancers, like
breast and womb cancer, and promote their growth.

Storing too much fat also encourages the body to
produce growth hormones. High levels of these
hormones can promote the growth of cancer cells.

Body fat also stimulates an inflammatory
response, which may contribute to the
development of several cancers.
Weight facts:
About 1 in 6 cases
of weight-related
cancers in the UK could
be prevented if everyone
was a healthy weight –
that’s over 24,000
cases every year.
Did you know, eating
just 100 calories
a day more than you
need can lead to weight
gain of around 5kg
(11lbs) in a year?
Balancing your weight
Your weight is a balancing act between the energy you put in (calories
from foods and drinks) and the energy you use (for normal functions, such
as your heart beating, and being active).
The average adult man needs around 2,500 calories a day, and an average woman
needs about 2,000 calories. If you eat or drink more than your body needs, you will
put on weight. The reverse is also true: if you regularly use more energy than you
take in, you will start to lose weight.
6
Cancer survivors
There is growing evidence that if you have had a cancer diagnosis, being
a healthy weight may help to prevent you from getting cancer again and
improve overall survival, particularly following breast cancer.
It is not uncommon to gain weight during cancer treatment. If this has
happened to you, or if you were already overweight, a really positive step
for your health could be to lose weight once your treatment has finished.
A great place to start is by following the advice in this booklet about healthy
ways to lose weight (see page 9) by making simple changes to what you eat
and drink, and fitting in more physical activity.
Remember, any weight loss is better than none. Even losing just five per cent
of your total body weight (for example, 3.5kg for a person weighing 70kg)
can result in real benefits to your health.
If you are underweight or lost too much weight during
your cancer treatment, you may need to boost your
calorie intake in a healthy way to get back into the
healthy weight range (see page 8). If you find this
difficult, it is important to speak to your doctor,
dietitian or specialist nurse who will be able to give
you advice on appropriate, healthy ways to gain weight.
Current recommendation
More scientific studies are needed before we can fully
understand the role of diet and lifestyle and cancer risk in
cancer survivors. Based on the available evidence to date,
we recommend that, after treatment, cancer survivors follow
our Cancer Prevention Recommendations unless they are
unable to or have been advised otherwise by a doctor,
dietitian or specialist nurse.
7
7
Are you a healthy weight?
Measuring your BMI
Body Mass Index (BMI) is a simple way to find out
whether you’re a healthy weight for your height.
1.
Measure your height, in metres (1ft = 0.3m).
Your BMI:
Weight (kg)
Height (m) x Height (m)
2.
Weigh yourself, in kilograms
(1 stone = 6.35kg).
3. Divide your weight by your height. Press
equals. Then divide your answer by your
height again to work out your BMI.
= BMI of
.....................................
Example calculation:
Weight: 70kg
BMI
Height²: (1.7m x 1.7m)
Less than 18.5
Underweight
18.5 – 24.9
Healthy weight
25 – 29.9
Overweight
30 or more
Obese
= BMI of 24.2
Or put your details into
our online calculator:
www.wcrf-uk.org/
bmi-calculator
If you are elderly, less than 1.5m/5ft tall, pregnant or an athlete, BMI may
be less reliable but, for most adults, it’s a good way of checking whether
you’re a healthy weight.
Target health
If you’re already within the healthy range, that’s a great start for your health.
It is worth remembering that the more body fat you have, the higher your cancer
risk. This means that gaining weight – even when you are in the healthy BMI range –
can increase your cancer risk. That’s why, unless you are underweight, it is so
important to keep those pounds from sneaking on.
The tips in this booklet can benefit your health and can be used to help keep your
weight healthy in the future.
8
Measuring your waist
Carrying too much fat around the waist is linked to a greater
risk of cancer, heart disease and Type 2 diabetes, so measuring
your waist is a good way of checking if you are a healthy shape.
1.
Place the tape measure around your waist, at
the halfway point between your lowest rib and
the top of your hip bone. If you have trouble
finding this point, then lean to one side and see
where the skin folds. This is the point where you
can measure your waist.
2.
Make sure it’s level and a snug fit, but not
digging into your skin.
3.
Breathe normally, and measure after you have
breathed out.
A healthy waist
measurement is:
Less than
94cm/37inches
for men
L ess than
80cm/31.5inches
for women
Healthy way to lose weight
If your BMI or waist measurement
is over the healthy range, you're
likely to reduce your cancer risk by
losing some weight. You may also
lower your risk of heart disease and
Type 2 diabetes. Even if you’re at the
top of the healthy range, trimming
down further could be good for you.
If you set yourself the goal of losing
weight, try to eat healthily rather
than following a ‘fad’ diet. Although
you can lose weight on some of
these diets, because they are too
low in calories or cut out vital food
groups, they can’t be healthily
followed for a long amount of time
and, when you return to your normal
diet, the weight easily returns too.
Instead, aim to gradually lose weight
by using this booklet to make healthy
changes to your diet and add more
activity into your routine: shedding
0.2–1kg (0.5–2lbs)
a week is a
realistic goal and one that you can
achieve in a healthy way. Once you've
achieved your goal, it’s important to
continue eating healthily and being
active
to keep the weight off.
9
Not all foods are equal
If you’re trying to lose weight, or even stop the pounds from creeping on, the
solution may seem to be to eat less, but this can leave you feeling hungry,
and make snacking harder to resist. A better way can be to focus more on
changing what you eat rather than the amount.
Calories in foods
The amount of calories (energy) that
different foods and drinks contain
can vary greatly. For example, there
are 41 calories in 100g of carrot,
but 530 calories in 100g of milk
chocolate – that’s 13 times more!
The best way to keep your calories
in check is to choose lower calorie
foods, like vegetables and fruit,
which contain a large amount
of water that adds bulk but not
calories. They also contain fibre,
which helps keep us fuller for longer.
High-calorie foods, like chocolate,
crisps, biscuits and fried foods, tend
to be high in fat and/or sugar, and
offer little in the way of vitamins,
minerals and fibre. Regularly eating
these foods can contribute to weight
gain, because even small amounts
contain a lot of calories.
Some high-calorie foods, like oily fish,
avocado, nuts and seeds contain
good fats and nutrients, meaning
they can be consumed in moderation
as part of a healthy diet.
A guide to calories:
HIGH-CALORIE
10
Foods containing more than about 225 calories (kcal)
per 100g.
Examples: snack foods, like chocolate, crisps and
biscuits; and foods that are high in fat like burgers,
pastries, chips and other fried foods.
MEDIUM-CALORIE
Foods containing about 100–225 kcal per 100g.
Examples: cooked brown rice and wholemeal pasta;
wholemeal bread; lean meat; poultry; and fish.
LOW-CALORIE
Foods containing up to about 100 kcal per 100g.
Examples: vegetables; fruit; and cooked pulses,
like lentils and beans.
Reshape your plate
Looking at what is on your plate at
mealtimes is a simple way to start
checking if what you eat could be
healthier.
3/4
(or more) wholegrains,
vegetables, fruit and pulses
Reshaping your plate to include at
least three-quarters of wholegrains,
vegetables, fruit and pulses will
help
to provide your body with the
nutrients it needs for good health.
It can also help to lower the calories
in every meal and increase the fibre
content. This means your meals will
keep you feeling fuller for longer on
fewer calories, which can help you
maintain a healthy weight.
1/4
(or less) meat, fish and
other protein foods
Vegetables and plant foods
Meat and other protein foods

Vegetables and fruit – fresh,

Red meat – eating no more than
frozen, dried and canned in water
or natural juices all count towards
your 5 A DAY

Pulses – eg. lentils, peas and
beans count towards your 5 A DAY

Grains and cereals – eg. rice,
oats, pasta, bread, cous cous and
unsweetened breakfast cereals.
Opt for wholegrain varieties, and
limit highly processed foods, such
as cakes and pastries

Starchy vegetables – eg. potatoes.
Try to not add fat, like butter
or cream, and opt for boiled or
steamed rather than roasted
or fried in oil
500g (cooked weight) a week and
little, if any, processed meat will
reduce your cancer risk

Poultry – eg. skinless chicken
and turkey
 Non-oily fish – eg. cod and canned
tuna (in spring water)
 Oily fish – eg. salmon, fresh tuna,
trout, sardines and mackerel
 Eggs, dairy and dairy alternatives
– eg. milk, yoghurt, cheese. Opt for
reduced-fat, unsweetened varieties

Nuts – eg. Brazil nuts and hazelnuts

Meat-substitutes – eg. tofu, Quorn
and pulses
11
Top tips for healthy eating
Cut down on highly
processed foods
Make less room
for red meat
Feel fuller on fewer calories
by swapping high-calorie
processed foods such as
biscuits, cakes, crisps and
fast foods like pizza, chips
and burgers, for fibre-rich
wholegrains, vegetables,
pulses and fruit.
Eating any processed meat
(such as ham, bacon and
some sausages) has been
strongly linked to increased
bowel and stomach cancer
risk. And eating too much
red meat (beef, pork and
lamb) can also cause bowel
cancer. These meats can
also be high in calories,
which can contribute to
weight gain.
Make realistic changes
It is important to make
changes that you can stick to.
Take small steps to achieve
your goals, such as:
Eating half a chocolate bar
with a piece of fruit if you’d
normally eat a whole bar.
Use a smaller plate or
bowl at mealtimes to
reduce the amount you eat.
Alternatively, try filling most
of your plate with salad
or steamed vegetables.
Sharing your treats.
Order one dessert or
a side of chips to share.
12
Aim to eat no more than
500g, cooked weight
(700–750g raw weight),
a week of red meat
and eat little, if any,
processed meat.
Opt for lean cuts of red
meat and remove any
visible fat.
Lower calorie options
include skinless poultry,
like chicken and turkey,
and non-oily fish, like
cod, and canned tuna
(in spring water).
Read food labels
Snack swaps
Most food labels show
the calorie content per
100g, which can be
used as an easy way of
comparing foods. See
page 10 for information
on what counts as highand low-calorie.
Swapping unhealthy snacks for
healthier alternatives is a positive,
healthy change you can stick to.
Here are some healthy swap ideas:
Trim the fat
SWAP:Small portion of
French fries (230kcal)
FOR: 1
80g boiled new
potatoes (100kcal)
SWAP:30g of salted peanuts
Fat is high in calories.
To cut down, try to:
(181kcal)
FOR:
30g bbq-flavoured
pretzels (130kcal)
Choose lower fat
SWAP:50g of fruit jelly sweets
dairy, like low-fat
natural yoghurt.
Swap butter for
reduced-fat spread.
Avoid pastry.
Opt for lower fat
mayonnaise and
salad dressings.
Bake, steam and
grill food as these
need little or no oil.
Measure oil into
a teaspoon, or use
an oil spray.
13
(160kcal)
FOR: A small bunch of grapes
(60kcal)
SWAP:150g pot strawberry
yoghurt (193kcal)
FOR:
3 tablespoons (120g)
low-fat, natural yoghurt
(75kcal) and 80g
strawberries (24kcal)
SWAP:Syrup steamed
pudding (320kcal)
FOR:
An individual crème
caramel (110kcal)
13
Perfect your portions
5 A DAY portions:
As well as getting the balance of food right, it is
important to eat healthy portion sizes. This has
become more difficult as, over the last 20 years, the
serving size of many foods, especially convenience
foods, have become much larger, and bigger portions
encourage us
to eat more.
What is a healthy portion size?
What we mean by ‘healthy portion size’ depends on
the type of food. For example, a portion of vegetables
or fruit weighs 80g (see box for examples).
However, as they are low in calories and rich in fibre,
eating more than 80g, especially of vegetables, will
help fill you up on fewer calories, which can help you
stay a healthy weight.
However, eating more than a healthy portion of higher
calorie foods can contribute to weight gain and is
unlikely to provide added nutritional benefit. The next
page shows what a healthy portion size is for an
average adult for some common foods.
CHOPPED
VEGETABLES
3 heaped
tablespoons
eg. diced carrots
MEDIUM-SIZED
VEGETABLES
1 whole
vegetable
eg. a pepper
SMALL
FRUITS
2 whole fruits
eg. plums
LARGE
FRUITS
1 slice
eg. melon
Top tips for keeping your portion sizes healthy

Read labels of prepacked foods
to find out how big a suggested
serving size is – it might be smaller
than you think.
 Weigh out a portion of the foods
you eat regularly, like breakfast
cereals, pasta and rice, to see
what the suggested portion size
actually looks like.
14

Rather than automatically
going back for seconds,
wait a few minutes before
deciding if you
are still hungry.
Leftovers don’t need to
go to waste
– most foods can be chilled and kept
for the next day.
What does a healthy portion look like?
Here are some examples of healthy portion sizes for an average adult.*
STARCHY FOODS: Eat 2 portions at each main meal. Choose wholegrain varieties.
RICE & PASTA
2–3 tablespoons
(cooked)
POTATO
2 egg-sized potatoes
BREAD
1 medium slice
BREAKFAST CEREAL
2–3 tablespoons
(unsweetened)
DAIRY FOODS: Eat 2–3 portions a day. Choose lower fat, unsweetened varieties when possible.
CHEESE
30g the size of a small matchbox
YOGHURT
& FROMAGE
FRAIS
1 small pot
eg. low-fat
natural yoghurt
MILK
1 glass
eg. skimmed
milk
MEAT & ALTERNATIVES: Eat 2–3 portions a day. Eat more pulses and fish. Choose lean meat
and aim for less than 500g of red meat (cooked weight) a week. Avoid processed meat.
MEAT & POULTRY
80g (cooked weight)
the size of a pack of cards
PULSES (peas,
beans & lentils)
3–4 heaped
tablespoons
eg. cooked
mixed beans
WHITE & OILY FISH
140g (cooked weight)
the size of a slim glasses case
EGGS
2 eggs
SOYA, TOFU & QUORN
120g the size of a
snooker ball
FATTY & SUGARY FOODS
Try to avoid high-calorie processed foods.
eg. crisps, chips, sweets, cakes, biscuits, pastries
* The number of portions you should have may vary depending on your age, gender and how active you are.
15
Think about what you drink
Alcohol can be surprisingly high in calories. These calories
are commonly referred to as ‘empty calories’ as alcoholic
drinks offer little, if any, nutritional benefit. This means
they contain little else of use to the body, such as protein,
vitamins or fibre. Alcohol can also contribute to weight gain
by increasing appetite, which means that if we drink, we
might be tempted to eat more than we need.
So as well as the good scientific
evidence that all drinks containing
alcohol directly increase your risk
of mouth and throat, oesophageal,
breast, bowel, stomach and liver
cancer, cutting down on the amount
we drink can help us lose weight
or maintain a healthy weight, which
in turn will also help to reduce our
cancer risk.
To reduce your risk as much as
possible, we recommend not
drinking alcohol at all. If you
do choose to drink, follow
national guidelines. In the UK, the
recommendation is to drink no more
than 14 units a week, spread over
at least three days – this is roughly
equal to seven drinks a week. One
drink is: a small glass (125ml) of wine,
half a pint of regular strength lager
or cider or a single measure of spirits.
A pint of beer or lager contains
about 170 calories – similar to
3 chocolate chip cookies.
A large (250ml) glass of wine
contains about 190 calories –
similar to a butter croissant.
Find out how many calories
are in other alcoholic drinks:
www.wcrf-uk.org/alcohol-calculator
Top tips for savvy drinking:
 Opt for the smallest serving size.
Remember the standard serving
size may not be the smallest. Avoid
double measures of spirits.
Alternate between alcohol and
16
water or low-calorie soft drinks.
 Dilute alcoholic drinks –
ideally
with a low-calorie mixer.
For example, opt for a small white
wine spritzer with soda water rather
than a large glass of wine.
Swap soft drinks
It is easy to forget that soft drinks contain calories too. Evidence
has shown that sugary drinks – such as cola, lemonade, cordials
and squashes like blackcurrant juice drink – can contribute to weight
gain if consumed regularly or in large amounts. It is easy to drink
a lot, as they don’t fill you up despite being quite high in calories.
Natural fruit juice is a source of healthy nutrients but also contains a lot
of sugar – and has lost most of the fibre you’d get by eating the whole
fruit – so it is best not to drink more than one glass (150ml) a day.
Similarly, milk provides vital nutrients like calcium, but also contains
calories, so opt for unsweetened, skimmed or semi-skimmed versions.
Swapping sugary drinks for
lower calorie alternatives like water,
low-calorie soft drinks, or unsweetened tea and coffee with a small
amount of milk can help you to keep a healthy weight.
Calories in popular soft drinks:
GLASS OF WATER
(STILL OR
SPARKLING)
CUP OF TEA
WITH SEMISKIMMED MILK
GLASS OF LIME
CORDIAL (20ML)
WITH SODA WATER
BOTTLE OF MANGO
& PASSION FRUIT
SMOOTHIE (250ML)
0 calories
7 calories
53 calories
134 calories
CAN OF COLA
(330ML)
139 calories
17
MEDIUM LATTE
MEDIUM, ICED,
BLENDED MOCHA
MADE WITH
WHOLE MILK
WITH WHIPPED CREAM
185 calories
333 calories
17
Move more
Your weight is a balancing act between the energy (calories) you put in
and the energy you use. So, as well as what you eat and drink playing an
important role in maintaining a healthy weight, physical activity does too.
Take it at your own pace
Strive to be active for 30 minutes or
more every day, but do it at your own
pace. Start by adding a few minutes
of activity to what you currently do
and slowly build up. If you have to sit
for long periods of time, try to get
up regularly and move around.
Break it up
Three 10-minute walks are
equivalent to one 30-minute
walk – what matters most
is the total amount you do
over the day.
stop early. Opt for the stairs rather
than the escalator. Get up to speak
to colleagues or stand up while
you're on the phone.
Keep it fun
Choose activities you like
doing, and encourage your
friends to join you. Joining
a local class is a great way to
meet people with similar interests.
Multi-tasking
Seize the opportunity
Consider whether you really need
to take the bus, or could you walk?
Or maybe just get off the bus one
Many normal household chores
count as physical activity.
Vacuuming, mopping the
floor, cleaning the bathroom and
gardening all count. Even standing
to do the ironing uses more energy
than sitting in front of the television.
How many calories you can burn
Here are some examples of activities you can build into your day, and a guide
to how many calories you can burn in 30 minutes.*
WALKING
GARDENING
CYCLING
135 calories
145 calories
290 calories
See how many calories
your favourite activities
burn: www.wcrf-uk.org/
exercise-calculator
* This shows the approximate calories burnt by a 77.5kg (12st 3lb) adult of average build.
18
Cancer Prevention Recommendations
1Be a healthy weight.
Keep your weight as low as you can within the healthy range.
2Move more.
Be physically active for at least 30 minutes every day,
and sit less.
3Avoid high-calorie foods and sugary drinks.
Limit high-calorie foods (particularly processed foods high
in fat or added sugar, or low in fibre) and avoid sugary drinks.
4Enjoy more grains, veg, fruit and beans.
Eat a wide variety of wholegrains, vegetables, fruit and
pulses, such as beans.
5Limit red meat and avoid processed meat.
Eat no more than 500g (cooked weight) a week of red meat,
such as beef, pork and lamb. Eat little, if any, processed
meat, such as ham and bacon.
6For cancer prevention, don’t drink alcohol.
For cancer prevention, it’s best not to drink alcohol. If you
do, limit alcoholic drinks and follow national guidelines.
7Eat less salt.
Limit your salt intake to less than 6g (2.4g sodium) a day
by adding less salt and eating less food processed with salt.
8For cancer prevention, don’t rely on supplements.
Eat a healthy diet rather than relying on supplements
to protect against cancer.
Special Populations:
9If you can, breastfeed your baby.
If you can, breastfeed your baby for six months before adding
other liquids and foods.
10Cancer survivors should follow our Recommendations.
After cancer treatment, the best advice is to follow the
Cancer Prevention Recommendations. Check with your health
professional.
And, always remember – do not smoke or chew tobacco.
19
About World Cancer Research Fund
We are the leading UK charity dedicated to the prevention of cancer. Our
mission is to champion the latest and most authoritative scientific research
from around the world on cancer prevention and survival through diet, weight
and physical activity so that we can help people make informed lifestyle
choices to reduce their cancer risk.
Cancer currently affects one in two people in the UK but about a third
of the most common cancers could be prevented by following our Cancer
Prevention Recommendations. That’s around 80,000 cancer-free lives
every year.
The cornerstone of our research programme is our Continuous Update
Project (CUP). It’s the world’s largest source of scientific research on cancer
prevention and survival through diet, weight and physical activity. The CUP
reviews new research findings to ensure our advice is always up-to-date.
Find out more: www.wcrf-uk.org/our-research
For the references used in this booklet, or for tips and advice to reduce
your cancer risk, please contact us on the details below.
World Cancer Research Fund
22 Bedford Square, London WC1B 3HH
Tel: 020 7343 4200
Email: [email protected]
www.wcrf-uk.org
twitter.com/wcrf_uk
facebook.com/wcrfuk
Blog
cancer-prevention.org
Registered in London, England No: 2536180. Registered with the
Charity Commission in England and Wales (Registered Charity No: 1000739).
Registered Office: 22 Bedford Square, London WC1B 3HH.
All information correct at time of print.
© 2016 World Cancer Research Fund WEA9SS Next review date February 2019