After receiving a cancer diagnosis, many patients become more concerned about their diets. Our Nutrition Services team can help you learn how to plan delicious meals during and beyond cancer treatment.
For the best science-based recommendations on healthy eating, the American Institute for Cancer Research (AICR) is highly regarded as the "gold standard" by many nutritionists. The AICR encourages a plant-based diet that includes fruits, vegetables, whole grains, nuts, seeds, and legumes. They also suggest limiting red and processed meats, alcohol, sugar-sweetened beverages, and other processed foods high in fat, starch, and sugar. The AICR’s New American Plate is an easy reference that can simplify your meal planning.
To learn about more ways to lower your cancer risk, check out AICR's article titled Studies Show Cancer Prevention Recommendations Lower Risk of Many Cancers and Help Survivors.
Other Science-Based Nutrition Resources
One other easy-to-follow template for plant-based meal planning is Harvard's Healthy Eating Plate. Like the AICR's New American Plate above, their suggestions reflect the large body of science-based research that suggests ways to lower your risk of cancer and other potential health problems.
Interestingly, neither of these approaches forbid eating foods that come from animals. However, they do encourage choosing more seafood, poultry, and plant-proteins like beans. They also encourage increasing fruits, vegetables, whole grains, and other plant-based foods.
In general, the overall goal is to strike a healthy balance of foods at each meal by dividing your plate into sections:
- 1/2 vegetables and/or whole fruits
- 1/4 protein
- 1/4 whole grains (or starchy vegetables like sweet potatoes, winter squash, peas, corn, and legumes)
- A moderate amount of healthy fats, distributed throughout the meal
- Also, drink plenty of water
Although AICR's recommendations are focused specifically on cancer, Harvard's Healthy Eating Plate is very similar. So, we suggest choosing whichever approach works best for you. If you're a Dana-Farber patient, you can also consult with one of our registered dietitian/nutritionists by calling 617-632-3006.
Building Blocks for a Healthy Plate
No matter which resource you prefer to use, the tips below can help you make sure each part of your plate is balanced and healthy.
Fruits and Vegetables
Fruits and vegetables contain phytonutrients, which are natural compounds that support your immune system and help your body fight disease. These foods also provide fiber, which is great for gut health. Try to eat a variety of colors to benefit from different nutrients. Aim for 2 to 4 servings of fruit and 3 to 5 servings of vegetables a day, so you end up with at least 5 combined servings of these foods each day.
Here are some estimates of what a typical serving of fruit and vegetables can look like:
- 1 cup of leafy greens, berries, or melon chunks
- 1/2 cup for all other cut, cooked, and sliced fruit or vegetables
- 1 medium-sized fruit or vegetable (e.g., apple or orange)
- 1/4 cup of dried fruit
- 3/4 cup or 6 ounces of 100% juice or freshly squeezed juice
Whole Grains
Whole grains retain their nutrient-rich elements better than grains that have been refined through processing. Whole grains are also an excellent source of healthy carbohydrates, which are the primary source of energy for the body.
Options include rolled or steel cut oats, brown rice, quinoa, buckwheat, bulgur, popcorn, millet, barley, and sorghum. These grains should make up about a quarter of your plate. Whole grains can also be found in bread products, cereals, and crackers that list "100% whole" grain as their first ingredient. Starchy vegetables that are rich in nutrients such as sweet potatoes, winter squash, peas, and legumes are other good alternatives to make up this portion of a healthy plate.
Protein
Protein helps your body grow and repairs the cells that need reinforcement during and after cancer treatment. It's best to choose lean, high-quality sources such as seafood, poultry, lean red meats (loin, round, or flank cuts, or 90% lean ground beef), low- or non-fat dairy (milk, yogurt, or cheese), eggs, and soy foods (tofu, edamame, tempeh). Other great options include nuts/nut butters, seeds, quinoa, and legumes. All of these foods help to keep your muscles strong and your immune system working at its best.
Fats
Healthy fats are an important part of a diet that is considered "anti-inflammatory." A diet high in omega-3, mono- and polyunsaturated fats from plant oils, nuts, seeds, and fish is recommended for a variety of health reasons. Healthy fat sources include certain fish like salmon, lake trout, tuna, herring, and sardines. Other cooking add-ons such as olive, canola, peanut, and flax oil; nuts and seeds; ground flax and chia seeds; avocado; and olives are also good choices.
While considering what to eat, it is just as important to limit your intake of foods that are high in unhealthy saturated fats. Examples include red and processed meats, full-fat dairy, butter/stick margarines, palm and coconut oil, and fried fast foods. Saturated fats found in pastries, baked goods, and other processed foods should also be avoided.
Fluids
Staying hydrated is another important part of your overall health. It may be surprising to learn that the adult body is about 60% water. Being dehydrated can make you feel tired and may inhibit your body’s ability to eliminate toxins and recover from cancer treatments.
A fluid is considered anything that is liquid when kept at room temperature. We suggest limiting sugary drinks and sweetened beverages. Examples of healthy fluids include any kind of water or seltzer, 100% fruit juice, low-fat dairy, smoothies, soups, frozen dessert or iced fruit, herbal tea, and decaf coffee. Staying hydrated not only helps you feel good, it also keeps your body working at its best.
We're Here to Help
By following these tips, you can make sure your plate is healthy and balanced.
For additional support, Dana-Farber patients are welcome to meet with a member of our Nutrition Services team at one of our various locations. To schedule an appointment, please call 617-632-3006.