Maintaining Balanced Nutrition During the Holiday Season
Posted: December 11, 2023
By: Stephanie Swarthout, MS, RD
CCNW Oncology Dietitian / Nutritionist
It sometimes feels like the holiday season centers around food. While this presents a challenge to some of not overeating, those on cancer treatment may be experiencing side effects that affect appetite, taste, and ability or desire to eat. Nutrition plays an important role in helping patients maintain their strength and energy to fight cancer and tolerate treatment.
When you don’t feel well
When you aren’t feeling well during the holidays and eating enough is difficult, try these tips:
- Have smaller servings of your favorite foods throughout the day, instead of just at dinner when you may not have the appetite to eat much or feel overwhelmed by the amount of food in front of you.
- Using dips and spreads like hummus, nut butters, avocado, cheese sauces, and bean dip can help meet your calorie needs when you’re struggling to maintain weight. Indulge in seasonal beverages like eggnog or hot chocolate made with milk.
- If you’re battling nausea, choose foods that are not heavily sauced or seasoned, such as breads, potatoes, vegetables, or tender meat (choose lean cuts, as fatty cuts can worsen nausea). Ginger may help a queasy stomach – try ginger ale or tea, chews, or cookies.
- Experiencing diarrhea from treatment? Avoid caffeine, spicy, fatty/greasy, and fried foods. Instead, try dishes made with sweet potatoes, beans, green beans, or oats. Limit the amount of added butter and full-fat dairy you consume until it resolves. Drink plenty of fluids to stay hydrated.
- If you have mouth sores or a sore throat, stick to soft foods and cooled-down soups. Choose dishes with moisture or sauces that make them easier to swallow, or try adding gravy.
- If you are not sure what food will be available, bring along your own dish that you know you are able to eat. Have a snack before you go and don’t skip meals.
When you feel well
Throw the word “diet” out the window. Instead, focus on a healthy eating pattern of 80:20 during the holidays to avoid over restricting, which often leads to overeating. An 80:20 style means choosing lean proteins, whole grains, fruits, and vegetable dishes 80% of the time and sweet treats or “fun foods” the other 20%. What does this look like when you’re at functions that center around food? Here are some tips:
- Mingle away from the kitchen to reduce unconscious snacking. Those calories can add up quickly when you aren’t paying attention to what you eat. Keep a water bottle in your hands to remind yourself to stay hydrated.
- Opt out of alcoholic drinks and choose mocktails or water instead. Alcohol provides empty calories and consumption increases risk for several cancers.
- When it’s mealtime, take a trip around the table to see what is available, then get your plate and choose a few spoonfuls of only what really appeals to you, instead of taking some of everything.
- Start with a regular sized (8-9”) dinner plate to encourage smaller portions.
- Fill half of your plate with vegetable dishes or salad. There are important nutrients in vegetables and fruits that help fight and protect against certain cancers.
- Focus on lean protein dishes that include chicken, turkey, fish, or plant-based like beans rather than red meat (this includes beef, pork, and lamb). The American Institute for Cancer Research recommends no more than 18 ounces per week; less is better. When red meat is heated, the heme iron forms compounds that can damage your gut and cause cancer.
- Avoid or limit processed meats which contain nitrates that have been shown to increase risk for some types of cancers. Processed meat is considered a “class 1 carcinogen” by the World Health Organization, or “known to cause cancer”.
- Eat slowly and enjoy each bite. Remember it takes 20 minutes for you to recognize that you are full.
- You can still enjoy dessert while following a healthy eating pattern! Have a small serving of your favorite dessert and stick to one serving.
- Weather permitting, take a walk with your family or friends and remember the holidays aren’t all about the food.
