Cancer Fighters Thrive is a quarterly print and online magazine bringing readers practical, innovative and inspirational information about cancer treatment and survivorship.
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NUTRITION 2 Create Easy, Healthy Meals Once you know which nutrients are necessary to help maintain health, the next step is to make sure your meals include healthy foods that provide these nutrients in the right balance. But choosing healthy foods isn't always easy when you're undergoing treatment—often, when fatigue and other side effects appear, whatever is on hand and doesn't require much prep is what makes it onto the plate. To ensure that food choices are nutritious, Langlois recommends the following easy-toprepare options. BREAKFAST LUNCH AND DINNER • Vegetable omelet • Hummus with whole-grain crackers • Frozen, whole-grain wafes with nut butters and fruit • English mufn with tomato sauce, low fat mozzarella cheese and veggies • Boiled eggs • Fresh fruit with 2 percent cottage cheese • Baked potato with cheese and veggies • Whole-wheat tortilla with refried beans and veggies • Healthy cereals with low-fat milk and fruit • Small mixed salad with olive oil, vinegar and tuna • Whole-grain toast or bagels with preserves or nut butters • Organic frozen dinners • Yogurt with granola and berries • Baked sweet potato with yogurt and cinnamon • Oatmeal with fruit and ground faxseed • Low-sodium vegetable soup with whole-wheat crackers SNACKS • Shakes or smoothies that incorporate fruits and vegetables, protein (whey powder or nut butters are great sources) and other healthy ingredients (fax seeds and chia seeds make great additions) • Banana or apple with nut butter • Whole-grain crackers topped with cheese • Trail mix made from healthy cereal, dried fruit and nuts • String cheese with a piece of fruit • Greek yogurt with berries 3 Make a Few Simple Changes to Boost Nutrition Langlois says that a few easy switches can have a big impact on the overall nutrition provided by some of the most common foods we buy. The chart below shows her top picks for making easy, healthful changes in your fridge and pantry. STOCK UP WEED OUT WHY Fresh or frozen fruits and veggies Canned fruits and veggies When fruits and vegetables go through the canning process, they can lose valuable fber, vitamins and minerals. Canned fruits and vegetables may also contain added sugar or salt. Whole-grain breads and pasta and brown rice White breads, pasta and rice Whole-grain breads and pasta and brown rice have more fber, which has been shown to be benefcial in preventing colorectal cancer and other comorbidities, such as heart disease and diabetes. Canola or olive oil Corn or vegetable oil Canola and olive oil have less saturated fat and more omega-3 fatty acids, which may help with infammation. Grass-fed, organic meats Grain-fed, processed meats Grain-fed and processed meats may contain more omega-6 fatty acids, which may increase the infammation process in the body. Wild-caught fsh Farm-raised fsh Farm-raised fsh may contain fewer omega-3 fatty acids and more omega-6 fatty acids, which may increase infammation in the body. cfthrive.com winter 2013 | cancer fighters thrive 15