October 2016

Food, Nutrition, Physical Activity, and the Prevention of Cancer:

113World Cancer Research Fund / American Institute for Cancer Research

Latest Recommendations:
1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods.
4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods processed with salt (sodium).
8. Don’t use supplements to protect against cancer.
9. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
10. After treatment, cancer survivors should follow the recommendations for cancer prevention.

And always remember: Do not Smoke or Chew Tobacco…

Nutrition Tips for Marathon Runners

Marathon Race Week


  • Drink 2L of water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day.
  • Eat 3 servings of both fruits & dairy per day.
  • Hydrate with water during & after training.
  • Eat your main meal within 60mn of finishing your training. 


  • Drink 2.5-3L of Water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day and 3-5 small snacks per day.
  • Eat a carbohydrate and protein snack within 30mn of training.
  • Re-Hydrate after training with water and electrolytes.
  • Eat your main meal within 60-120mn of finishing your training.

Marathon Day


2h before: Drink 1 glass of water and Aim for a full healthy breakfast low in fat, and high in complex carbohydrates to boost your energy without upsetting your stomach.

1h before: Drink 1 glass of water


Whithin 10mnDrink a bottle of electrolytes & Eat a serving of fruit

Within 20mn: Drink more water and eat a protein-rich snack to help recover muscle tissues.

Within 60-90mn: Drink more water, eat a full healthy meal rich in proteins, fresh veggies, fruits and carbohydrates to replenish your energy stores.