"The European Code Against Cancer (ECAC) is an initiative of the European Commission, developed by the World Health Organization's International Agency for Research on Cancer (IARC). The ECAC aims to inform people about actions they can take for themselves or their families to reduce their risk of cancer."

(5) "Have a healthy diet:"

(5a) "Eat plenty of whole grains, pulses, vegetables and fruits."

(5b) "Limit high-calorie foods (foods high in sugar or fat) and avoid sugary drinks."

(5c) "Avoid processed meat; limit red meat and foods high in salt."

"If you drink alcohol of any type, limit your intake. Not drinking alcohol is better for cancer prevention."

"A high intake of plant foods (vegetables and fruits, pulses, and wholegrain cereals, which are rich in a variety of nutrients and dietary fibre) is recommended to make you less likely to develop cancers of the digestive system. A low intake of red meat and, in particular, processed meat and a low intake of salt, and of salty or salted foods, are recommended to prevent bowel and stomach cancers, respectively. Drinking alcohol is also a cause of several cancers."

"There is no precise scientific definition of what is meant by the term “plenty” in relation to these recommended plant foods."

"There are different types of plant foods – vegetables and fruits; pulses like beans, peas or lentils; like rice, pasta, or bread (preferably wholegrain) and nuts and seeds. The scientific evidence shows that the benefits of eating vegetables and fruits, and pulses, nuts and seeds generally increase as the amount consumed increases – that is, the more you eat the better. Cereals and cereal products especially if refined can contribute to excess calorie intake so should not be consumed in excess."

"It is best to always keep whole food groups (like carbohydrates) in your diet to avoid a nutritionally unbalanced diet with potential long-term side-effects. To help reduce the number of calories without going hungry, try to eat lots of plant foods – these not only have plenty of valuable nutrients and dietary fibre but also tend to be low in calories. Avoiding foods and drinks that have lots of calories in a small amount of food or in a small portion is also helpful – as well as avoiding sugary drinks. This also includes alcoholic drinks (of whatever sort), as alcohol itself is a high-calorie product – it has 7 calories per gram compared with 9 calories per gram for fat and 4 calories per gram for carbohydrates and protein."