Healthy eating and regular physical activity can lower your risk of cancer.
Better nutrition and exercise habits are also good for managing your weight and preventing heart disease and high blood pressure. Use these links to explore new ideas for staying healthy and avoiding cancer.
Download our fact sheet on healthy eating and being active here
(PDF 786KB)
 The Cancer Council NSW recommends that we all:
- Maintain a healthy body weight
- Be physically active for at least 30 minutes, preferably more, on most days of the week, including some vigorous activity
- Aim for at least two serves of fruit and five serves of vegetables each day
- Eat a variety of wholegrain, wholemeal and high-fibre foods such as cereals, breads, rice and pasta
- Have moderate amounts of lean red meat and limit or avoid processed meat
- Limit or avoid drinking alcohol
- Choose foods low in salt, sugar and fat, particularly saturated fat.
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Healthy body weight
Is your weight correct for your height? Use our interactive Body Mass Index calculator to find out... | more
How much physical activity should I do?
Discover how much physical activity you should be doing and check out some easy tips for becoming more active... | more
Reduce your intake of alcohol
Did you know that alcohol increases the risk of developing several cancers? Get the full picture...
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Go for 5 serves of veges and 2 serves of fruit
Discover how vegetables and fruit may reduce your risk of developing cancer of the mouth, throat, oesophagus, bowel and lung... | more
Eating wholegrain foods
Learn how to include more whole grains in your day and get some great snack ideas... | more
How much meat should I eat?
Tips and ideas on how much meat to eat and healthy ways to prepare it... | more
Boost your intake of fish and omega-3 fats
Fish is a healthy alternative to meat. Find out ways to boost fish and omega-3 fats...
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Don’t forget dairy foods
Find out the health benefits of including dairy foods in your diet...
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Choosing low-fat foods
Discover how by choosing foods that are low in fat you can lessen the risk of endometrial, bowel, breast and kidney cancer... | more
Salsa your way to less salt
Diets high in salt have been linked to an increase in stomach cancer. Learn how to reduce any risk by boosting your cooking flavours with low-salt alternatives... | more
Should I eat soy foods?
Find out if eating soy or soy supplements will prevent breast and prostate cancer...
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Time for tea
Find out if drinking tea reduces risk of developing cancer... | more
Are dietary supplements good for me?
Discover if dietary supplements are beneficial and how they relate to cancer risk... | more
Myths and frequently asked questions
Find answers to some common questions and myths about cancer risk... | more
What about food marketing to children?
Unhealthy food marketing to children is known to influence children's food preferences and ultimately their diet... | more
NSW Healthy Food Basket -
Cost Availability and Quality Survey 2007
The Cancer Council NSW has conducted a study on the costs, availability and quality of healthy foods across 150 locations in NSW. The study showed that remote areas of NSW were hardest hit not only in fruit and vegetables affordability, quality and variety but prices also varied within regions. | more
Front-of-Pack Food Labelling Report
Cancer Council NSW, in collaboration with other public health and consumer organisations, has conducted a survey of 790 consumers to determine the front-of-pack food labelling system that would be most appropriate for adoption into the Australian grocery market. | more
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Life Smart Test
Find out what lifestyle changes you need to make to reduce your risk of getting cancer by visiting our new website, Life Smart... | Become Lifesmart!
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For more information on healthy eating and physical activity, contact the Cancer Council Helpline on 13 11 20.
