Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, also known as the Expert Report, was an expert report published by the World Cancer Research Fund global network in 2007. It reviewed all the evidence about the links between cancer and diet, physical activity and body fat and contains 10 recommendations for reducing cancer risk. The findings of the report The overall findings of the report were that people can reduce their risk of cancer by eating healthily, being regularly physically active and maintaining a healthy weight. The report’s findings on the links between body fat and cancer were stronger than previously thought. The Panel’s 10 recommendations for cancer prevention are: Body Fatness: Be as lean as possible within the normal range of body weight Physical Activity: Be physically active as part of everyday life. Regular activity and movement has been reported to keep hormone levels healthy. Some hormones when at a high level can increase your cancer risk. Physical activity can improve the immune system. This can effectively lower cancer risk even further. Scientists recommend that people “aim for 60 minutes or more of moderate activity every day, or 30 minutes or more of vigorous activity.” Foods and drinks that promote weight gain: Limit consumption of energy-dense foods; Avoid sugary drinks. As calorie consumption is one of the harder tasks when it comes to monitoring weight-gain, it is a very important component in reducing the risk of cancer. Foods that have been processed heavily tend to contain more sugar and fat. This method usually increases the “taste” of those foods. As a result of the processing, the calorie level in those foods tends to spike. Monitoring the size and how many portions you are consuming each day of the processed foods tends to help reduce the risk of cancer. Foods that are typically low in calorie density tend to contain higher amounts of healthy fiber and water content. Plant Foods: Eat mostly foods of plant origin Animal Foods: Limit intake of red meat and avoid processed meat. According to the Report in reducing cancer risks, people should not consume more than 18 ounces or 500 grams (cooked weight) per week of red meats. Heme iron is a compound that gives red meat its color. If consumed in very high amounts, it has been shown to damage the colon lining. Preserved (smoking, curing, or salting) meats has