For most people, the answer is no. It is recommended that you get all the nutrients, vitamins and minerals you need from your food, as whole foods provide additional benefits that supplements do not (e.g. fibre, phytonutrientsPhytonutrients are chemicals or compounds produced by plants that act as the plant’s immune system and have a range of health benefits for humans too., protein).

Some supplements may also interfere with chemo, radiotherapy and/or medications, and others can build up and become toxic if you have too much. For these reasons it is important to always notify your GP or treating team if you plan on taking any supplements. A dietitian can also help you with building a balanced diet and supplementing only the nutrients you need or are lacking.

WHAT TO EAT MORE OF:

• Regular sources of protein such as poultry (chicken, turkey), lean meat, fish and seafood, eggs, legumes, dairy, tofu, nuts and seeds. Protein is important for strength and cell repair.
• Low glycaemic index (GI)Glycaemic index (GI) is a measure of the impact a carbohydrate food has on our blood sugar levels. carbohydrates such as whole grain bread, barley, quinoa, rolled oats, basmati rice and starchy veggies (e.g. sweet potato, corn, peas). These provide your body with longer lasting energy and help reduce your risk of long term health problems. Tools like this one can help you make lower GI choices more often.
• Go nuts with the fresh produce for an array of vitamins, minerals and antioxidants. A diet rich in vegetables, fruits, wholegrains, legumes (such as chickpeas, beans, lentils etc), nuts and seeds can prevent and repair cell damage.
• Include the skins and seeds of fruits, veggies and legumes to provide fuel for your gut bacteria to keep your digestive system working well. Improving gut health can also enhance immune function, disease risk and mood, so don’t ditch the skin!
• Oily fish (salmon, sardines, mackerel), plant-based oils, nuts and seeds to boost your healthy monounsaturated and omega-3 polyunsaturated fatty acids, which help to keep your brain firing and inflammation under control.

WHAT TO EAT LESS OF:

• High GI carbohydrates, refined grainsRefined grains (e.g. white flour, white rice) are grains that have been significantly modified from their original whole-grain state, which strips them of almost all fibre and nutrients. Refined grains are often used to make baked goods, cakes and biscuits. While some products like rice and bread may still have a place in our diet (and some nutritional value can be added back in through enrichment), choose whole grains like whole wheat flour, barley, buckwheat, oats, quinoa and wild rice more often to get the full benefit of all the fibre and nutrients they contain. and sugar. Go for dense, grainy bread over white and choose whole foods and dairy over processed cereals, crackers and refined grains.
• Reduce red meat intake (beef, lamb, pork) to reduce cancer risk, aiming for less than 500g per week.
• Minimise your intake of butter, fried and processed foods such as chips, biscuits and cakes to reduce saturated fats that impair brain function and increase your risk of heart disease.
• Avoid overly charred foods as these can produce cancer-causing byproductsHeterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when beef, pork, poultry or fish are cooked at high temperatures (e.g. frying, grilling and barbequing). They are considered to be carcinogens (substances that may cause cancer), though the relationship between HCA/PAH exposure levels and increased cancer risk is unclear. . While charred meats or fish hold the greatest risk, it is best to limit char on all foods, including barbecued veggies, toast and other plant-based products.
• Avoid processed meats such as bacon, ham, salami and hot dogs as they are known carcinogensSubstances that may cause cancer and increase your risk of many chronic diseases.

OTHER TIPS:

• Avoid the “eat whatever you feel like” trap. During treatment, you may have been encouraged to eat whatever you wanted to prevent malnutrition. Try to avoid the trap of relying on energy-dense, nutrient-poor foods. A dietitian can help guide your nutritional choices for faster recovery, feeling strong and promoting long term health.
• Talk to an oncology dietitian before making any extreme changes to your diet. Many 'anti-cancer' diets exist that may cause more harm than good. It’s important to work together with your health professionals to find a plan that works best for you and your goals.
• Keep hydrated. You can calculate your fluid needs by multiplying your body weight (in kgs) by 35-45mls per day. Most people need 2-3L fluid per day. Opt for water in the first instance followed by sparkling water and herbal teas (other teas and coffee don’t hydrate very well due to their diureticDiuretics are things that promote the formation of urine by your kidneys (make you need to pee) effect). Try to limit your intake of sugar-sweetened drinks.
• Ask to have your vitamin D levels checked if you’re not getting much sunlightSunlight is our main source of vitamin D. To get enough, all you need is to have a quarter of your body (e.g. your arms and leg, or your back) exposed to sunlight for around 6 minutes per day during summer, and for 15 minutes per day during winter (the rest of the time be sure to cover up and wear sunscreen).. Vitamin D has all sorts of benefits for the body but it’s almost impossible to get enough through food alone.

The foods we eat can be a powerful tool in improving our health after cancer treatment. Building a nourishing meal can be as simple as using the guide below, selecting your preferred ingredients or what you have on hand and getting creative. Try out new foods every now and again too!

WHAT A MEAL MIGHT ACTUALLY LOOK LIKE:

Carbs
Protein

Fruit & Veg

LOW GI CARBOHYDRATES

e.g. oats, quinoa, barley, pasta, basmati rice, starchy veggies like sweet potatoes, peas and corn

GOOD QUALITY PROTEIN

e.g. chicken, turkey, fish, red meat, tofu, legumes, eggs

FRUIT AND VEGETABLES

A wide variety of fruits and nonstarchy vegetables (lots of different colours!)

Tip: Save all the other foods with less nutritional value for after you’ve included all the stuff your body needs. Meet your quota first.

You wouldn’t go from the couch to a marathon, so let’s not try the same with your diet. You’re far more likely to develop healthier habits that last if you make small changes gradually. Below are some tips on where to start.

NEED SOME RECIPE INSPO?

Here are some websites with easy, healthy recipes to help get you started:

• Australian Healthy Food Guide
• Cancer Council’s quick meal and snack ideas for when you’re not feeling great, and easy snack and lunch recipes for when you’re up to cooking
• OnCore Nutrition – recipe ideas from oncology dietitians

• Find one with experience and knowledge in cancer care. Ask your GP or treating team for recommendations, or use the Dietitians Association of Australia ‘find a dietitian’ search function (be sure to choose the Cancer (Oncology) option under ‘Area of Practice’)
• Write down your goals and any areas of concern or interest e.g. nutrition for managing symptoms, optimising your exercise or training, strengthening your hair and nails.
• Be prepared with any questions you wish to clarify.
• Bring a copy of any recent blood tests or medical results.
• It can be helpful to keep a basic food diaryTo keep a basic food diary, write down what you eat for all meals and snacks for 1-3 days. It can also be helpful to record how much water and alcohol you drink, and any exercise you do. for 1-3 days and bring this with you as well.

In Australia, all dietitians are nutritionists, but nutritionists are not necessarily dietitians.

Dietitians have undertaken significant university training (minimum 4 years) and their practice is highly regulated, whereas almost anyone can call themselves a nutritionist regardless of formal education or training, and there is no authority that assesses their qualifications.

Dietitians are also the only professionals formally trained to provide individually tailored nutrition advice.