What To Eat To Stay Healthy
Nutrition plays a crucial role in staying healthy, alongside the other pillars of cancer survivorship: mindfulness, exercise and the healing power of art. A balanced diet can help cancer patients and survivors maintain a healthy weight, manage treatment side effects, reduce inflammation and promote healing.
For optimized nutrition, Carilion Clinic Dietitian Meredith Kantsios, RDN, suggests focusing on four specific food groups.
- Fruits and vegetables: Aim for eating 5-7 servings of fruits and vegetables every day. “Fruits and vegetables are high in vitamins, minerals, fiber and phytonutrients. These offer antioxidant, anti-inflammatory, immunity, DNA repair and hormone regulation properties that can promote health,” Meredith explains. “Getting fresh fruits and vegetables is best. But all types, including frozen or dried, have benefits.”
- Whole grains: Skip the white bread and opt for whole grains like brown rice, oatmeal and whole-grain breads. These contain fiber and other nutrients. “Fiber helps support a healthy gut, makes us feel full, moderates hormones and decreases inflammation,” she says.
- Lean proteins: Protein is another essential part of a healthy diet. But some choices are better than others. If you eat meat, opt for smaller portions and lean meats. Alternative protein sources like legumes, beans and tempeh are good options.
- High-quality fats: Not all fats are the enemy. “Healthy fats” are found in foods like nuts, seeds, fish and olive oil. These are known to help reduce inflammation.
A Carilion Cancer Care dietitian can provide personalized guidance for you and your family. Check out the American Institute for Cancer Research for a full library of cancer-fighting recipes.
What To Avoid
- Processed foods: Limit fast food and processed foods high in fat, starches or sugars, as they contribute to weight gain and cancer risk. You should also cut back on red meat and avoid processed meats like hot dogs.
- Added sugar: Avoid sugary drinks, which can contribute to weight gain. Instead, opt for water or unsweetened drinks.
- Alcohol: Limit alcohol, which is a known carcinogen. It can increase cancer risk by affecting hormone levels and causing cellular damage.
- Unknown substances: Keep in mind that “natural” does not always mean safe. Talk to your doctor before using vitamins and supplements. They’re not regulated by the FDA and can sometimes do more harm than good.
Goal Setting for Healthy Habits
Making changes to your diet and lifestyle requires commitment. We recently spoke with breast cancer survivor Susan Sine to learn more about the success she’s had with losing weight and becoming healthier. She recommends starting with easy changes that can lead to lifelong healthy habits. These are Susan’s tips:
- Read food labels
- Make healthy foods convenient
- Write down goals or use an app
- Reduce processed foods and sugar
- Take healthy snacks with you
- Celebrate successes
- Have a partner to keep you accountable
Susan also suggests setting small, achievable goals to avoid getting overwhelmed: “Setting a goal as simple as ’I will include one fruit or vegetable with each meal this week’ can set the stage for long-term success.”
Join us for our next Cancer Connection quarterly event. These casual get-togethers provide a forum for those affected by cancer to make friendships and support one another. All survivors and those receiving active treatment are welcome.
