During my clinic sessions and workshops, I am often asked if I can provide a list of foods to eat and foods to avoid. While it's natural to seek clear-cut guidance, healthy eating shouldn't be viewed as a list of 'good' and 'bad' foods. Instead, it's best to consider it as a dynamic spectrum of choices, varying in frequency and moderation, all aimed at achieving balance. Our goal isn't a short-lived 'diet' that we come on and off, but rather a nourishing, sustainable, and enjoyable way of living.
Three Dietary Choices to Consciously Limit:
While most foods can be part of a balanced diet, there are three that warrant particular attention for moderation:
Alcohol: Alcohol is linked to an increased risk of seven types of cancer. The World Cancer Research Fund advises that for cancer prevention, it is best not to drink alcohol. However, I understand and completely respect that enjoying an occasional drink is a personal decision. If you choose to include alcohol in your life, consider doing so mindfully and in moderation.
Processed Meats: Strong evidence links these to an increased risk of colorectal cancer. Consider exploring alternatives to reduce consumption. You can find some nice ideas here.
Sugary Drinks: I have included sugary drinks as they offer little nutritional value and can contribute to long-term health concerns, such as weight gain. Excess weight has been linked to 13 cancers, including some of the most common types. My recommendation is that it’s best to enjoy these occasionally, such as during special occasions. Occasional treats aren't a cause for concern. It's our daily habits and overall dietary patterns that significantly impact our long-term health outcomes.
Beyond the Three: Navigating Nutritional Nuances
Beyond these three foods, the realm of nutrition becomes nuanced, as numerous other foods play positive roles in our diets. For example, cheese is typically high in saturated fat yet provides a good source of calcium. When it comes to nuts and seeds, opting for raw varieties is ideal, as they offer a wealth of nutrients and can be particularly beneficial, while those with sugary toppings are less nutritious choices overall.
It's important to avoid making false equivalents when comparing foods. For instance, comparing sugar in smoothies to sugar in doughnuts overlooks the significant nutritional differences. Smoothies often contain fibre, vitamins, minerals, and antioxidants from fruits and vegetables, while doughnuts typically offer little nutritional value beyond calories. This illustrates why it's crucial to consider the overall nutritional profile of foods rather than focusing on a single component.
The key is balance and understanding the nutritional value of different foods in the context of your overall diet. Making informed choices based on the full nutritional picture, rather than oversimplifying comparisons, can help you create a diet that's both enjoyable and supportive of your health goals.
Navigating Dietary Choices During Cancer Treatment:
When you are navigating dietary choices during cancer treatment, there are several factors to consider. This list is by no means exhaustive.
Specific nutritional needs for healing and repair
Symptoms or side effects you are dealing with
Fluctuations in appetite
Taste changes or aversions
Energy levels for tasks like food shopping and meal preparation
Demands of hospital visits and treatment schedules
Emotional and psychological aspects of food
Understanding the Significance of Food:
For many people, food is far more than mere sustenance; it's deeply intertwined with our identities, cultures, and traditions. It can be:
A source of pleasure and joy in daily life
A way to celebrate and connect with others
A taste of home, bringing back memories of family recipes and traditions passed down through generations
An important part of cultural and religious practices
A source of familiarity in challenging times
A reminder that we still have choices and control in some aspects of our lives
During cancer treatment, what you're able to eat and tolerate may change significantly. Some days, simply eating anything is a significant victory! It's important to acknowledge these challenges and practice self-compassion. During these times, quick, nutritious options and time-saving strategies can make a world of difference.
Unique Challenges in Cancer Nutrition:
Whether you're facing dietary restrictions due to treatment or feeling overwhelmed by nutritional information, remember that there are many ways to support your health.
Taking a whole-person approach can be incredibly empowering and help you regain a sense of control. If nutrition feels too challenging right now, remember there are many other ways to support your health and well-being such as:
Moving your body in ways that feel good to you
Spending time in nature
Practicing stress-reduction techniques like meditation or deep breathing
Prioritising sleep and dedicated rest time
Pursuing hobbies or activities that bring you joy
By focusing on what you can do, rather than what you can't, you can adapt to your specific needs and circumstances while still nurturing your overall health. Every small step counts and you have many tools at your disposal to support your well-being.
Practical Tips for Well-being:
Here are some practical tips I share with my clients. I hope they will help you too:
Get Started Choice: Any dietary change you make is not set in stone. It's merely a starting point. Feel free to experiment and adjust.
Trust Your Instincts: Your journey is unique. While it's great to draw inspiration from others, remember that you are the CEO of your own life. It doesn’t mean this will work for you or is necessarily what you should do. Listen to your body and trust your instincts about what works best for you.
Start Small: When making changes, I recommend aiming for small, achievable goals to avoid feeling overwhelmed. As these habits become ingrained, you can gradually introduce more adjustments.
Perfection is a Myth: Striving for dietary perfection only adds unnecessary pressure and anxiety and its not real life! Instead, focus on making food choices more nourishing rather than the concept of “perfect” or "healthy." Check out some of my practical suggestions here.
Prioritise the Positive: Concentrate on incorporating foods you should eat more regularly into your diet. By emphasising these choices, less healthful options will naturally find their place as occasional treats.
Stay Hydrated: Proper hydration is essential. Ensure you're drinking enough fluids, as dehydration can make everything feel more challenging, worsen side effects during cancer treatment, and impact your overall well-being.
Adapt and Evolve: Recognise and accept that your dietary needs and preferences may change throughout your cancer path. Be open to adapting your approach as you progress through treatment and healing.
Balance Beyond Nutrition: If nutrition feels overwhelming right now, it's more than okay to set it aside temporarily. Look at other ways to enhance your health and well-being, such as spending time in nature, incorporating breathing exercises, or exploring mindfulness Apps in your daily routine.
The path to a healthier lifestyle is about balance, flexibility, and self-compassion. It's not about a list of 'good' or 'bad' foods or strict rules, but about making choices that support your well-being and bring enjoyment to your life. Think of it as a spectrum of options that you can adjust to fit your individual needs. This approach allows you to tailor your diet based on your cancer treatment demands, personal preferences, or any other factors that influence your nutritional needs and choices.
If you have specific questions or are seeking personalised guidance, please don’t hesitate to get in touch with us at The Cancer Dietitian for a consultation. Additionally, you are very welcome to explore the wealth of information available in the collection of free blogs and recipes. You can also download the free immune system-supporting eBook for helpful tips.
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
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