2. Avoid being underweight or overweight and limit weight gain during adulthood to less than 5kg.
在成年期避免体重过轻或超重和限制体重增加不超过5公斤。

3. If occupational activity is low or moderate, take an hour’s brisk walk or similar exercise daily,and also exercise
vigorously for a total of at least 1 hour in a week.
如果是低或中等职业活动，每天一个小时的轻快的散步或类似的工作，也是，总在一个星期至少1小时的
剧烈运动。

4. Eat 5 or more servings a day of a variety of vegetables and fruits, all year round.
一天的各种各样的蔬菜和水果，一年四季吃5份或更多。

5. Eat more than 7 servings a day of a variety of grains, legumes, roots and tubers. Prefer minimally processed
foods. Limit consumption of refined sugar.
吃7份以上各种谷类，豆类，块根和块茎的一天。不想最低限度的加工食品。限制精制糖的消费。

6. Alcohol consumption is not recommended.
建议不使用酒精消费。

7. If eaten at all, limit intake of red meat to less than 3 ounces daily. It is preferable to choose fish, poultry or
meat from non-domesticated animals in place of red meat.
如果在所有食用，限制红肉的摄入量小于3盎司每天。从非家养动物代替红肉，鱼，家禽或肉类最好选择。

8. Limit consumption of fatty foods, particularly those of animal origin. Choose modest amounts of appropriate
vegetables.
限制脂肪的食物，特别是动物源性的消费。选择适当的蔬菜适量。

9. Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season foods.
限制盐腌食品的消费和使用的烹饪和食用盐。使用草药和香料季节食品。

10. Don’t eat foods that have been contaminated with fungi.
不要吃已被真菌污染的食品。

11. Use refrigeration to preserve perishable foods.
使用冷冻保存易腐烂的食物。

12. Do not eat charred food. For meat and fish eaters, avoid burning of meat juice . Consume the following only
occasionally : meat and fish grilled in direct flame cured and smoked meat.
不吃烧焦的食物。肉类和鱼类吃，避免肉汁燃烧。以下只是偶尔消费：直接火焰烤的肉和鱼腌制和烟熏的肉。

13. For those who follow recommendations presented , dietary supplements are probably unnecessary , and
possible unhelpful, for reducing cancer risk.
对于那些按照提出的建议，膳食补充剂可能是不必要的，可能无益，降低患癌症的风险。

14. Do not smoke or chew tobacco.
不要吸烟或咀嚼烟草。