Introduction

The correct minimum set of headers that works across all mentioned clients (and proxies):

Cache-Control: no-cache, no-store, must-revalidate
Pragma: no-cache
Expires: 0

The Cache-Control is per the HTTP 1.1 spec for clients and proxies (and implicitly required by some clients next to Expires). The Pragma is per the HTTP 1.0 spec for prehistoric clients. The Expires is per the HTTP 1.0 and 1.1 specs for clients and proxies. In HTTP 1.1, the Cache-Control takes precedence over Expires, so it's after all for HTTP 1.0 proxies only.

If you don't care about IE6 and its broken caching when serving pages over HTTPS with only no-store, then you could omit Cache-Control: no-cache.

Cache-Control: no-store, must-revalidate
Pragma: no-cache
Expires: 0

If you don't care about IE6 nor HTTP 1.0 clients (HTTP 1.1 was introduced in 1997), then you could omit Pragma.

Cache-Control: no-store, must-revalidate
Expires: 0

If you don't care about HTTP 1.0 proxies either, then you could omit Expires.

Cache-Control: no-store, must-revalidate

On the other hand, if the server auto-includes a valid Date header, then you could theoretically omit Cache-Control too and rely on Expires only.

Date: Wed, 24 Aug 2016 18:32:02 GMT
Expires: 0

But that may fail if e.g. the end-user manipulates the operating system date and the client software is relying on it.

Other Cache-Control parameters such as max-age are irrelevant if the abovementioned Cache-Control parameters are specified. The Last-Modified header as included in most other answers here is only interesting if you actually want to cache the request, so you don't need to specify it at all.

How to set it?

Using PHP:

header("Cache-Control: no-cache, no-store, must-revalidate"); // HTTP 1.1.
header("Pragma: no-cache"); // HTTP 1.0.
header("Expires: 0"); // Proxies.

Using Java Servlet, or Node.js:

response.setHeader("Cache-Control", "no-cache, no-store, must-revalidate"); // HTTP 1.1.
response.setHeader("Pragma", "no-cache"); // HTTP 1.0.
response.setHeader("Expires", "0"); // Proxies.

Using ASP.NET-MVC

Response.Cache.SetCacheability(HttpCacheability.NoCache);  // HTTP 1.1.
Response.Cache.AppendCacheExtension("no-store, must-revalidate");
Response.AppendHeader("Pragma", "no-cache"); // HTTP 1.0.
Response.AppendHeader("Expires", "0"); // Proxies.

Using ASP.NET Web API:

// `response` is an instance of System.Net.Http.HttpResponseMessage
response.Headers.CacheControl = new CacheControlHeaderValue
{
    NoCache = true,
    NoStore = true,
    MustRevalidate = true
};
response.Headers.Pragma.ParseAdd("no-cache");
// We can't use `response.Content.Headers.Expires` directly
// since it allows only `DateTimeOffset?` values.
response.Content?.Headers.TryAddWithoutValidation("Expires", 0.ToString()); 

Using ASP.NET:

Response.AppendHeader("Cache-Control", "no-cache, no-store, must-revalidate"); // HTTP 1.1.
Response.AppendHeader("Pragma", "no-cache"); // HTTP 1.0.
Response.AppendHeader("Expires", "0"); // Proxies.

Using ASP.NET Core v3

// using Microsoft.Net.Http.Headers
Response.Headers[HeaderNames.CacheControl] = "no-cache, no-store, must-revalidate";
Response.Headers[HeaderNames.Expires] = "0";
Response.Headers[HeaderNames.Pragma] = "no-cache";

Using ASP:

Response.addHeader "Cache-Control", "no-cache, no-store, must-revalidate" ' HTTP 1.1.
Response.addHeader "Pragma", "no-cache" ' HTTP 1.0.
Response.addHeader "Expires", "0" ' Proxies.

Using Ruby on Rails:

headers["Cache-Control"] = "no-cache, no-store, must-revalidate" # HTTP 1.1.
headers["Pragma"] = "no-cache" # HTTP 1.0.
headers["Expires"] = "0" # Proxies.

Using Python/Flask:

response = make_response(render_template(...))
response.headers["Cache-Control"] = "no-cache, no-store, must-revalidate" # HTTP 1.1.
response.headers["Pragma"] = "no-cache" # HTTP 1.0.
response.headers["Expires"] = "0" # Proxies.

Using Python/Django:

response["Cache-Control"] = "no-cache, no-store, must-revalidate" # HTTP 1.1.
response["Pragma"] = "no-cache" # HTTP 1.0.
response["Expires"] = "0" # Proxies.

Using Python/Pyramid:

request.response.headerlist.extend(
    (
        ('Cache-Control', 'no-cache, no-store, must-revalidate'),
        ('Pragma', 'no-cache'),
        ('Expires', '0')
    )
)

Using Go:

responseWriter.Header().Set("Cache-Control", "no-cache, no-store, must-revalidate") // HTTP 1.1.
responseWriter.Header().Set("Pragma", "no-cache") // HTTP 1.0.
responseWriter.Header().Set("Expires", "0") // Proxies.

Using Clojure (require Ring utils):

(require '[ring.util.response :as r])
(-> response
  (r/header "Cache-Control" "no-cache, no-store, must-revalidate")
  (r/header "Pragma" "no-cache")
  (r/header "Expires" 0))

Using Apache .htaccess file:

<IfModule mod_headers.c>
    Header set Cache-Control "no-cache, no-store, must-revalidate"
    Header set Pragma "no-cache"
    Header set Expires 0
</IfModule>

Using HTML:

<meta http-equiv="Cache-Control" content="no-cache, no-store, must-revalidate">
<meta http-equiv="Pragma" content="no-cache">
<meta http-equiv="Expires" content="0">

HTML meta tags vs HTTP response headers

Important to know is that when an HTML page is served over an HTTP connection, and a header is present in both the HTTP response headers and the HTML <meta http-equiv> tags, then the one specified in the HTTP response header will get precedence over the HTML meta tag. The HTML meta tag will only be used when the page is viewed from a local disk file system via a file:// URL. See also W3 HTML spec chapter 5.2.2. Take care with this when you don't specify them programmatically because the webserver can namely include some default values.

Generally, you'd better just not specify the HTML meta tags to avoid confusion by starters and rely on hard HTTP response headers. Moreover, specifically those <meta http-equiv> tags are invalid in HTML5. Only the http-equiv values listed in HTML5 specification are allowed.

Verifying the actual HTTP response headers

To verify the one and the other, you can see/debug them in the HTTP traffic monitor of the web browser's developer toolset. You can get there by pressing F12 in Chrome/Firefox23+/IE9+, and then opening the "Network" or "Net" tab panel, and then clicking the HTTP request of interest to uncover all detail about the HTTP request and response. The below screenshot is from Chrome:

I want to set those headers on file downloads too

First of all, this question and answer are targeted on "web pages" (HTML pages), not "file downloads" (PDF, zip, Excel, etc). You'd better have them cached and make use of some file version identifier somewhere in the URI path or query string to force a redownload on a changed file. When applying those no-cache headers on file downloads anyway, then beware of the IE7/8 bug when serving a file download over HTTPS instead of HTTP. For detail, see IE cannot download foo.jsf. IE was not able to open this internet site. The requested site is either unavailable or cannot be found.

The correct way to avoid SQL injection attacks, no matter which database you use, is to separate the data from SQL, so that data stays data and will never be interpreted as commands by the SQL parser. It is possible to create SQL statement with correctly formatted data parts, but if you don't fully understand the details, you should always use prepared statements and parameterized queries. These are SQL statements that are sent to and parsed by the database server separately from any parameters. This way it is impossible for an attacker to inject malicious SQL.

You basically have two options to achieve this:

1. Using PDO (for any supported database driver):

    $stmt = $pdo->prepare('SELECT * FROM employees WHERE name = :name');
   
    $stmt->execute([ 'name' => $name ]);
   
    foreach ($stmt as $row) {
        // Do something with $row
    }
   

2. Using MySQLi (for MySQL):

    $stmt = $dbConnection->prepare('SELECT * FROM employees WHERE name = ?');
    $stmt->bind_param('s', $name); // 's' specifies the variable type => 'string'
   
    $stmt->execute();
   
    $result = $stmt->get_result();
    while ($row = $result->fetch_assoc()) {
        // Do something with $row
    }
   

If you're connecting to a database other than MySQL, there is a driver-specific second option that you can refer to (for example, pg_prepare() and pg_execute() for PostgreSQL). PDO is the universal option.

Correctly setting up the connection

Note that when using PDO to access a MySQL database real prepared statements are not used by default. To fix this you have to disable the emulation of prepared statements. An example of creating a connection using PDO is:

$dbConnection = new PDO('mysql:dbname=dbtest;host=127.0.0.1;charset=utf8', 'user', 'password');

$dbConnection->setAttribute(PDO::ATTR_EMULATE_PREPARES, false);
$dbConnection->setAttribute(PDO::ATTR_ERRMODE, PDO::ERRMODE_EXCEPTION);

In the above example the error mode isn't strictly necessary, but it is advised to add it. This way the script will not stop with a Fatal Error when something goes wrong. And it gives the developer the chance to catch any error(s) which are thrown as PDOExceptions.

What is mandatory, however, is the first setAttribute() line, which tells PDO to disable emulated prepared statements and use real prepared statements. This makes sure the statement and the values aren't parsed by PHP before sending it to the MySQL server (giving a possible attacker no chance to inject malicious SQL).

Although you can set the charset in the options of the constructor, it's important to note that 'older' versions of PHP (before 5.3.6) silently ignored the charset parameter in the DSN.

Explanation

The SQL statement you pass to prepare is parsed and compiled by the database server. By specifying parameters (either a ? or a named parameter like :name in the example above) you tell the database engine where you want to filter on. Then when you call execute, the prepared statement is combined with the parameter values you specify.

The important thing here is that the parameter values are combined with the compiled statement, not an SQL string. SQL injection works by tricking the script into including malicious strings when it creates SQL to send to the database. So by sending the actual SQL separately from the parameters, you limit the risk of ending up with something you didn't intend.

Any parameters you send when using a prepared statement will just be treated as strings (although the database engine may do some optimization so parameters may end up as numbers too, of course). In the example above, if the $name variable contains 'Sarah'; DELETE FROM employees the result would simply be a search for the string "'Sarah'; DELETE FROM employees", and you will not end up with an empty table.

Another benefit of using prepared statements is that if you execute the same statement many times in the same session it will only be parsed and compiled once, giving you some speed gains.

Oh, and since you asked about how to do it for an insert, here's an example (using PDO):

$preparedStatement = $db->prepare('INSERT INTO table (column) VALUES (:column)');

$preparedStatement->execute([ 'column' => $unsafeValue ]);

Can prepared statements be used for dynamic queries?

While you can still use prepared statements for the query parameters, the structure of the dynamic query itself cannot be parametrized and certain query features cannot be parametrized.

For these specific scenarios, the best thing to do is use a whitelist filter that restricts the possible values.

// Value whitelist
// $dir can only be 'DESC', otherwise it will be 'ASC'
if (empty($dir) || $dir !== 'DESC') {
   $dir = 'ASC';
}