What to Eat After Cancer: A Guide to Nourishing Your Body for Recovery
In the U.S. alone, a poor diet is estimated to cause about 67,000–80,000 new cancer cases per year.
And your diet can increase your risk of 10 different cancer types.
Your nutrition plays an important role in cancer prevention.
And being on the right plan can help your body heal, regain strength, and support your long-term wellness.
In this guide, you'll learn the essentials of what to eat after cancer and science-backed tips to long-term health.
Why Nutrition Matters After Cancer
Chemotherapy, radiation, and surgery all take a toll on your body.
Proper nutrition can help:
Rebuild damaged tissues
Strengthen your immune system
Boost energy levels
Improve overall quality of life
Reduce risk of recurrence
On the other hand, a poor diet can increase inflammation, damage your gut health, increase your blood pressure, and cause plaque to build up.
So, it is important to control the things you CAN control—such as what you eat for long-term healthy living.
Tip: Focus on eating a healthy diet first and then try to reduce body fat or build muscle. What you eat is just as important as maintaining a healthy body weight. You can be lean and still eat unhealthy.
what not to eat/drink after cancer
Generally, after cancer you want to avoid
Smoking and alcohol
Processed meats
Seared red meats
Sugar-sweetened beverages
Too much ultra processed food
Foods high in sodium, sugar, and saturated fats
The World Health Organization has classified processed meats as a known carcinogen (Group 1).
Processed meat is meat that is salted, cured, fermented, smoked, and/or has added preservatives.
Processed meats include: bacon, ham, sausages, salami, pepperoni, corned beef, chorizo, hot dogs, deli meat, chicken nuggets, and beef jerky.
Eating processed meat is associated with increased risk of colorectal and stomach cancer.
What about red Meat?
Currently, red meat is still safe to consume in small quantities.
The American Institute for Cancer Research recommends eating < 18 ounces of cooked red meat a week.
This includes pork, deer, buffalo, hamburger, beef, and lamb.
However, you want to stick to lean cuts of meat and avoid burnt and charred pieces.
Red meat is a Group 2A carcinogen,
which means it probably causes cancer, but there is not enough evidence yet to support it.
It appears that the cancer-causing effect of red meat may be due to the way the meat is cooked rather than the meat itself.
So, it is best to avoid burnt/charred pieces of meat.
A serving size of meat is:
90-100g raw
65g cooked
½ cup mince
2 small chops
2 slices roast meat
Be mindful to substitute 1 serving of meat a week for healthier options such as:
80g cooked chicken or turkey
100g cooked fish fillet
1 can of fish
3 large eggs
1 cup cooked beans
170 g tofu or tempeh
There are many ways to get more protein that do not include red meat.
What to eat After Cancer: Key Principles for Eating After Cancer
1. Focus on Whole, Nutrient-Dense Foods
Opt for minimally processed foods rich in vitamins, minerals, and antioxidants. These include:
Fruits & vegetables: Aim for a colorful variety (red, green, yellow, orange) like berries, spinach, corn, and sweet potatoes. Fruits & vegetables are rich in vitamins, minerals, and antioxidants that support overall health.
Whole grains: Brown rice, quinoa, and whole-grain bread provide fiber and essential nutrients. Fiber is an essential component of cancer prevention. Shoot for >25 g of fiber a day from whole food.
Lean proteins: Include chicken, fish, eggs, tofu, and/or legumes to repair tissues and white blood cells. Protein is crucial for muscle repair and immune function. Include a protein source at every meal and snack.
Healthy fats: Like avocados, nuts, seeds, and olive oil to reduce inflammation. Healthy fats can help support gut health and help you better absorb fat-soluble vitamins like vitamin A, D, and E.
2. Hydrate Yourself
Cancer treatments can dehydrate the body.
Make water your primary beverage, and supplement with herbal teas or broths if needed.
Eating more fruits, vegetables, and drinking coconut water can be a great way to hydrate your body.
Drinking more water does not magically cure your body but it helps it function better.
3. Eat Healthy Processed Food
Not all processed food is bad for you.
For example:
olive oil
canned fruits and vegetables
salted nuts
greek yogurt
cheese
lactose-free milk
protein powder
can all help you reach your health and fitness goals.
Here is an example of why not all processed foods are the same:
4. Include Probiotic-Rich Foods
Your gut health may have been impacted during treatment.
Fermented foods like Greek yogurt, kefir, sauerkraut, and kimchi can help restore beneficial bacteria.
To improve gut health, focus on more daily fiber, exercising daily, and reducing body fat.
Great foods to include are
Berries: Packed with antioxidants to reduce inflammation.
Cruciferous vegetables (broccoli, kale, cauliflower): Rich in cancer-fighting antioxidants.
Salmon: High in omega-3 fatty acids for heart and brain health.
Beans and lentils: Loaded with protein, fiber, and essential nutrients.
Disclaimer
If you are having any issues eating, always consult with a cancer-certified dietician.
5. Avoid ultra processed food & alcohol
Studies have found that a 10% increase in ultra-processed food is associated with a 2% increase in developing cancer
Ultra-processed foods Include:
Junk food: ice cream, chips, breakfast cereals, biscuits, fruit-flavored yogurts, instant soups, and microwavable meals.
Sugary drinks: soda/pop/floats, juices, and cocktails
Alcohol: whisky, gin, rum, wine, beer, cocktails, any drink with alcohol in it.
Alcohol can increase the risk of developing cancer 12 types of cancer. Alcohol contains ethanol, a known carcinogen, that can damage DNA and increase estrogen levels in the body.
Meal Ideas for Cancer Recovery
Here is what a great day could look like:
Breakfast
Greek yogurt with berries, chia seeds, and a drizzle of honey.
Oatmeal topped with almond butter, flaxseeds, and sliced banana.
Lunch
Quinoa salad with grilled chicken, mixed greens, cherry tomatoes, and avocado.
Lentil soup with a slice of whole-grain bread.
Dinner
Baked salmon with roasted sweet potatoes and steamed asparagus.
Stir-fried tofu with broccoli, carrots, and brown rice.
Snacks
Handful of almonds or walnuts.
Sliced apple with almond butter.
Carrot sticks with hummus.
Cancer treatments can lead to deficiencies in certain nutrients.
Regularly check your nutrient levels and adjust your diet or under medical guidance.
Tip: If you are having issues eating during cancer treatment, check out my blog on what to eat during cancer treatment
The Role of a Cancer Exercise Specialist and Nutrition Support
As a cancer exercise specialist, I understand that healing is not just what you eat.
It’s also about how you move.
Proper healing comes from the combination of both exercise and nutrition—because your nutrition should match your health and fitness goals.
Eating healthy is just one aspect of health.
You may also need to build muscle or lose fat because your muscle-to-fat ratio will determine your cancer risk and cancer survival.
If your goal is to build muscle:
If you are looking to build muscle after cancer, focus on:
Eating high-protein foods
Eating 20-30g of protein every meal
Lifting 3-4x a week
Eating 20-30g of carbs before lifting weights
Maintaining a healthy weight and/or working towards achieving a healthy weight is one of the best ways to fight cancer.
If your goal is to lose fat:
If you are looking to lose fat after cancer, focus on:
Eating 20-30g of protein every meal
Lifting 3-4x a week
Be in a calorie deficit
Get 7,000 steps a day
Begin with light activities, such as walking or gentle stretching, and gradually increase intensity as you feel comfortable.
For exercise:
Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise, combined with muscle-strengthening activities on two or more days per week.
Incorporate Different Types of Exercise:
Aerobic Exercise: Activities like walking, swimming, or cycling can improve cardiovascular health and endurance.
Strength Training: Incorporate resistance exercises to build muscle strength and improve bone health.
Flexibility and Balance: Activities such as yoga or stretching can enhance flexibility, balance, and relaxation.
Adapt to Your Current Physical State: Modify exercises to accommodate any physical limitations or fatigue. It’s important to tailor your routine to your current fitness level and health condition.
Stay Consistent: Establish a routine and try to stay active regularly. Consistency is key to reaping the benefits of exercise.
Listen to Your Body: Pay attention to how your body responds to exercise. If you experience pain or unusual symptoms, consult with your healthcare provider.
Set Realistic Goals: Set achievable goals and celebrate small successes. Progress may be gradual, so be patient with yourself.
Consult a Professional: Consider working with a physical therapist or certified personal trainer who has experience working with cancer survivors. They can help design a safe and effective exercise program tailored to your needs.
If you’re looking for more personalized advice or want to learn how exercise and nutrition can complement your recovery, feel free to reach out and join my 1-1 coaching below!
Hey!
Welcome, I'm your trainer JC 🤓
Thanks for stopping by the blog!
You'll find lots of resources on health, fat loss, nutrition, exercise, and cancer prevention.
P.s. don’t forget to grab your free gift below.
Enjoy
