EAT WELL

DURING CANCER
Helping you to cope with common side-effects
of cancer and cancer treatment

wcrf.org
 ABOUT THIS GUIDE
This guide is for people living with cancer who may be struggling to
eat or drink normally due to the side-effects of cancer or treatment.

Receiving a cancer diagnosis and going through treatment can be an

incredibly challenging time. We are here to support you by providing
guidance on how to cope with these side-effects to help support your
well-being and recovery.

If you are living with cancer or having cancer treatment, you might
not be able to eat and drink what you are used to, or as much. This can
be difficult, especially if you have always enjoyed your food and now
find mealtimes challenging.

If you are losing weight or are having difficulty eating, you may need
to make some changes to your diet for a while. Everyone’s experience
is different, so not all the advice in this guide will be a perfect fit for
you but you may find some of our suggestions helpful.

If you are experiencing any symptoms or side-effects, discuss them

with your cancer care team. As well as their guidance, we hope that
the tips and recipes in this guide will help you cope with your side-
effects, while making you feel a bit better and helping you enjoy
food again. If you are struggling with your diet and have not seen
a dietitian, consider asking your doctor for a referral.

The advice in this guide is generally safe for most adults living
with cancer. However, if it differs from the advice of your cancer
care team, it’s best to follow their guidance, as it will be tailored
to your needs. While many suggestions in this booklet are safe,
they may not work for everyone.

2
 This guide may not be suitable for those eating very little,
experiencing significant unintentional weight loss or receiving
palliative care. If you follow a special diet for health conditions
like heart disease, diabetes or renal failure, or if you’ve had a
colostomy or ileostomy, this guide may not be suitable either.
Specialised information and advice are necessary.

If you have completed treatment or returned to normal eating, our

website wcrf.org offers information on healthy eating and keeping
active, which may be more relevant to you. For more living with cancer
resources, find out more at the back of the guide.

This guide has been written with support from the British Dietetic
Association Oncology Specialist Group to ensure that the information
is based on the latest scientific evidence and practical expert advice.
3
 CONTENTS
Common questions answered.................................................................6

Weight and energy changes....................................................................9

Weight loss...................................................................................................10
Roasted red pepper houmous with wholemeal pitta.............17
Banana porridge with granola........................................................18
Red kidney bean enchiladas............................................................20

Weight gain..................................................................................................22
Garam masala crumbed cod............................................................24

Fatigue (extreme tiredness)....................................................................26

Banana and peanut butter flapjacks.............................................29
Chicken moussaka...............................................................................30

Mouth and taste changes..........................................................................32

Loss of appetite...........................................................................................32

Mouth problems..........................................................................................34
Filling fruit smoothie..........................................................................37

Taste changes..............................................................................................38
Roasted garlic dal...............................................................................40

Stomach and digestive changes.......................................................... 42

Nausea (feeling sick).................................................................................42

Apple and ginger compote with yoghurt....................................44

4
 Diarrhoea...................................................................................................... 46

Wind............................................................................................................... 48

Constipation.................................................................................................49
Baked sweet potato with smoky chickpeas...............................51
Caribbean pepperpot with tofu......................................................52

Keeping active.......................................................................................... 54

Reducing your risk of infection............................................................ 56

Further information................................................................................ 58

Recipe photography: Alan Langley (pages 17, 50), Clare Winfield (pages 19, 24, 37),
Matilda Bourne (pages 21, 31, 53) and Christine Taylor (pages 28, 41, 45).

5
 COMMON
QUESTIONS
ANSWERED
When you are going through
cancer treatment, you may have
questions about what you should
eat and drink. Here, we answer
some of the most common
questions about diet during
cancer and cancer treatment.

Do I need to follow a ‘cancer-fighting’ or ‘fad’ diet?

Diets that claim to help you fight cancer get a lot of media attention
and can seem very appealing, but there is no scientific evidence that
following any type of diet can cure cancer or replace cancer treatments.

Cancer and cancer treatment can be tough on your body. During

this time, it is important to give your body the calories (energy) and
nutrients it needs. Some ‘fad’ diets suggest cutting out certain foods
or eating a very restrictive diet, meaning you might not get enough
nutrients to support your body right now. That is why it is best to
eat a healthy, balanced diet where possible or speak to your cancer
care team for more advice.
6
Should I be following a vegan diet?
There is no evidence to suggest that following a vegan or plant-based
diet gives you any advantages during cancer treatment compared to
a diet that includes meat. However, including more plant-based foods
in your diet like fruit, vegetables and pulses (like beans, chickpeas
and lentils), can support your health by giving your body essential
nutrients like vitamins, minerals and fibre.

If you want to change your diet, always talk to your cancer care
team first. They can make sure you are still getting all the essential
nutrients your body needs.

Should I avoid sugar if I have cancer?

There is no strong evidence to show that avoiding sugar can stop
cancer cells growing or that sugar directly causes cancer. If you choose
to restrict how much sugar you have, you might also restrict how many
fruit and vegetables you eat. Eating a variety of fruit and vegetables
gives you many essential vitamins and minerals that can support your
health and recovery.

However, for general health, you should try to limit how much sugar-
sweetened food and drinks you have such as sugary soft drinks, cakes,
biscuits, chocolate and sweets.

If I follow the advice in this guide, do I still need to take my

medication?
Although making changes to your diet and lifestyle can help to reduce
your risk of cancer, there is no evidence that these changes can cure
cancer. That is why it is very important to keep taking the medication
your doctor gives you. If you think you do not need a medication any
more, always talk to your doctor – do not stop taking your medicine
without checking first.

As with all medication, it is important to check if it interacts with any

food or drinks by asking your cancer care team, pharmacist or by reading
the patient information leaflet that comes with your medication.

7
 Should I take supplements during my cancer treatment?
Most people do not need to take supplements, as long as they are
following a healthy, balanced diet. Some supplements may even make
cancer treatments like chemotherapy and radiotherapy less effective.

The safest thing to do is speak to your cancer care team, who can
check if any of your vitamin or mineral levels are low. It may be that
some small changes to your diet can help bring these back into a
healthy range. In some cases, your doctor or dietitian will prescribe
you a supplement that is safe and will not have a negative effect
on your treatment.

If you are considering taking supplements or homeopathic, natural

or herbal remedies not prescribed to you, discuss this with your doctor
to ensure they are safe.

For more frequently asked questions (FAQs), visit our website

at wcrf.org/cancerfaqs

Do you have any other questions

regarding nutrition and cancer?
Our Cancer and Nutrition Helpline,
staffed by oncology dietitians, aims
to provide nutritional information and
support to people living with cancer.
Call 0300 102 2523 (FREE from all
mobile phones and landlines)
or email [email protected]
with any questions you
may have.

8
WEIGHT
AND ENERGY
CHANGES

I was diagnosed with oesophageal-gastric cancer

in the early 2000s and underwent surgery to
remove my oesophagus and three quarters of my
stomach, so right from then my way of eating and nutrition
needs changed forever.
With a new stomach, I could not manage main meals and
instead went to 5–6 very small portions every day. They
needed planning so that I did not lose too much weight, and
to make sure my body was getting the nutrients I needed.
All these years later, I am still eating small meals and having
a drink in between, but it is easy to skip a meal or have less
healthy snacks instead which I still suffer for.
It is so important that you eat well – it will help when
undergoing any cancer treatment to cope with side-effects
and support your well-being.
Dave Chuter

9
 WEIGHT LOSS
Cancer and cancer treatments can make eating difficult where you
might not feel hungry or you may have trouble eating enough. This
can make it harder for your body to get the nutrients it needs and
you might lose weight. Many cancer patients experience this, so you
are not alone.

What can help?

The best way to slow down or stop weight loss is to make sure you eat
and drink as many calories (energy) as possible. When you have cancer,
you may also lose muscle, so it is also important to choose foods rich
in protein to help your body maintain muscle and repair tissue.

Here are some tips to help you get enough calories and protein from
what you eat and drink every day:
• 
Have 5–6 smaller meals or snacks throughout the day and eat
your largest meal when you’re hungriest.
• K
 eep convenient snacks with you at home and when you are out,
such as a fruit and nut mix, nut or oat bars, yoghurt pots, boiled
eggs, cheese sticks and fortified drinks.
• 
If eating is difficult, swap snacks for fortified drinks like homemade
smoothies or milkshakes with whole milk and skimmed milk
powder. Try our Fruit smoothie on page 37.
• 
Cook with vegetable oils such as rapeseed, olive and sunflower oil
instead of steaming or boiling to increase the calories.
• 
Avoid having clear soups as a meal, like chicken broth or miso soup,
as they can fill you up without giving you many calories.
• If drinking makes you feel full, try not to drink while eating
so that you can eat as much as possible at mealtimes.

10
Choosing what to eat
High-fat food
Fat gives you more calories than
any other nutrient. If you are losing
weight, eat foods with more fat to
help you get the calories you need.

It is better to eat food with

unsaturated fat, such as vegetable
oils, nuts, seeds, avocados and
fish (like salmon and mackerel),
and limit food with saturated fat,
such as crisps, biscuits, pastries,
chocolate, cakes and fast food like
fried chicken and chips.

Protein-rich food
Muscle loss is a common side-effect of cancer. Your body needs
protein to keep your muscles and bones healthy and strong, but
also to repair tissue.
Protein-rich foods include:
• pulses like beans, chickpeas and lentils
• soy foods like tofu, soy chunks and soya milk
• unsalted nuts and seeds
• eggs
• milk, cheese and yoghurt
• chicken, turkey and fish
Red meat is rich in protein too, but it is best to eat it less often.

If you find it difficult to get enough protein from food alone, speak
to your cancer care team for personalised advice and support.

11
 Fortified drinks
If you are not feeling hungry but need extra calories and protein,
fortifying your drinks can be a helpful. Your cancer care team can
prescribe ready-made fortified drinks if needed or you can prepare
your own mix at home.

To make your own fortified mix:

Combine 2–4 tablespoons
of skimmed milk powder
(or a plant-based alternative
such as pea powder) with
21/4 cups whole milk (or a
plant-based alternative such
as whole oat milk).
Store it in the fridge and use
it in hot drinks, smoothies,
milkshakes, cereal, porridge
or for general cooking.

Guidance on specific food groups

Red and processed meat
Red meat (such as beef, pork, veal, goat and lamb) is a good source
of protein and important nutrients like iron and vitamin B12, so can
form part of a healthy, balanced diet.

However, we have strong scientific evidence that eating processed

meat and too much red meat increases bowel cancer risk. For that
reason, we recommend eating no more than three portions of red meat
a week, and eating little, if any, processed meat (like bacon and ham).

12
Dairy foods
Dairy foods such as milk, cheese and yoghurt can be part of a healthy,
balanced diet since they are a good source of calories, protein and
essential minerals like calcium.

It is better to have dairy products like butter and ghee less often
because they are particularly high in saturated fat. To lower the
amount of saturated fat you are having while still getting enough
calories, you can replace butter or ghee with vegetable oils and spreads.

Many plant-based dairy alternatives like oat, almond and rice drinks are
low in calories and protein. Fortifying them with protein powder such
as pea, flaxseed, brown rice or soya varieties can increase the amount
of protein you are having.

Many plant-based dairy alternatives may lack nutrients like calcium

too, so choose versions fortified with vitamins and minerals.

If you are still losing weight, eating enough calories and protein
should be a priority, so choosing higher-fat dairy products can
be useful for a while.

Fruit and vegetables

Fruit and vegetables provide a range of essential vitamins, minerals
and fibre that are good for your overall health, but because they are
a good source of fibre, they can make you
feel full while not giving you many calories.

It is important that you keep eating fruit

and vegetables, but choose higher-calorie
options such as bananas, dried fruit, olives,
corn, peas, avocados and sweet potatoes.
You can also cook vegetables with vegetable
oil to increase the calories, and serve fruit
with full-fat natural yoghurt with nuts and
seeds on top.
13
 Adding calories and protein to meals

Breakfast cereals, porridge and puddings:

• unsalted nuts and seeds
• banana or dried fruit
whole or fortified milk
• 
(or plant-based alternatives)
• full-fat natural yoghurt

Salads:
• avocado, sweetcorn or potatoes
• unsalted nuts and seeds
pulses (like beans, chickpeas and lentils)
• 
• houmous or tahini
• tofu, tempeh, soy chunks or falafel
• cheese like cheddar or mozzarella
chicken, turkey, oily fish (like salmon)
• 
or hard-boiled eggs
• oil-based or yoghurt dressings
• croutons

Sandwiches, wraps and crackers:

spreads like nut butter, houmous, guacamole or cream cheese
• 
cottage cheese
• 
• reduced sugar and salt baked beans
• dal or curried potatoes
• boiled eggs or egg mayonnaise
• chicken, turkey or tinned fish

14
 Casseroles, curries, stews, sauces and soups:
• pulses (like beans, chickpeas and lentils)
• potatoes, parsnips, sweetcorn or peas
• tofu, tempeh or soy chunks
whole or fortified milk (or plant-based alternative)
• 
• full-fat natural yoghurt or crème fraîche
• chicken, turkey or fish
• more oil when cooking
• s erve with brown rice, wholemeal
bread or wholewheat pasta

Snacks to try:
• unsalted nuts and seeds
• nut or oat-based bars
vegetable sticks with guacamole, houmous or raita
• 
full-fat natural yoghurt with granola, banana or dried fruit
• 
fruit smoothie with whole milk or skimmed milk powder
• 
• w
 holemeal pitta with cottage cheese, nut butter, sliced banana,
hard-boiled egg, baked beans or tinned fish
• baked samosas or baked akara

If you have made changes to your diet but keep losing weight
or cannot put weight on, ask your cancer care team for support.
In the meantime, prioritise high-calorie and protein-rich foods.

15
 Your shopping list
Per serving

High High
Food type
calorie protein

Pulses like chickpeas, lentils, soybeans,

kidney beans, black beans ✔
Nuts, nut butter, seeds, houmous, tahini ✔ ✔
Bananas, dried fruit, avocado, potatoes,
yam, plantain, parsnips ✔
Rapeseed, olive, sunflower and other
vegetable oils and spreads ✔
Tofu, tempeh, soy chunks, Quorn ✔
Full-fat milk and yoghurt ✔ ✔
Skimmed or semi-skimmed milk, skimmed
milk powder, lower-fat yoghurt, soya drinks ✔
Cottage cheese, ricotta ✔
Cream cheese and full-fat cheese like
paneer, halloumi, cheddar, mozzarella ✔ ✔
Eggs ✔
Poultry like chicken, turkey, duck ✔
Non-oily fish like cod, haddock, tilapia ✔
Oily fish like salmon, mackerel, red snapper,
sardines ✔ ✔
Red meat like beef, pork, veal, goat, lamb
(eat less often) ✔ ✔

16
Roasted red pepper houmous
with wholemeal pitta
Snack recipe | Serves 12

INGREDIENTS METHOD
100g roasted red peppers, 1. Combine all the ingredients
roughly chopped except the black pepper. Process
1 x 400g tin chickpeas, the mixture until smooth.
drained and rinsed 2. Season to taste with pepper and
25g tahini (sesame paste) serve with toasted wholemeal
1 clove garlic, finely diced pitta wedges.
2 tbsp freshly squeezed
lemon juice (to taste)
½ tsp ground cumin
Freshly ground black pepper
6 wholemeal pitta breads

Calories Protein Fibre Fat Sugar Salt 5 A DAY

149 6.3g 4.2g 2.2g 1.2g 0.48g <1

Nutrition breakdown (per serving)

17
 Banana porridge with granola
Serves 2

INGREDIENTS METHOD
For the granola: 1. Preheat the oven to 200°C/Fan 180°C.
10g unsalted cashew 2. In a small bowl, mix together the
nuts cashews, peanuts, 60g rolled oats,
10g unsalted peanuts sesame, cinnamon, vanilla, honey
60g rolled oats (or maple syrup) and oil. Mix well
until the mixture is slightly sticky
2 tsp sesame seeds
and clusters together.
½ tsp ground cinnamon
powder 3. Place a sheet of greaseproof paper
onto a baking tray and spread the
1 tsp vanilla bean paste
granola mix onto the tray in an even
3 tsp honey/maple syrup layer. Pop the mix into the oven for
1 tsp olive oil 8–10 minutes until browned. Do not
1 banana, sliced worry if the mix is a little soft when you
Tahini (optional) take it out; it will firm up as it cools.
4. To make the porridge, add the
For the porridge:
remaining 60g of rolled oats, milk
60g rolled oats and honey into a medium saucepan
200ml skimmed milk/ and bring to a gentle simmer. Once
oat milk the porridge has thickened to your
preferred consistency, turn off the
1 tsp honey
heat and serve into bowls. Top with
sliced banana, a sprinkling of the
granola (and a drizzle of tahini if
you are using it).

Calories Protein Fibre Fat Sugar Salt 5 A DAY

447 14.2g 6.3g 13.2g 21.9g 0.12g 0.5

Nutrition breakdown (per serving)

18
TOP TIP
To increase the calories and protein in this dish, swap
skimmed milk with whole milk or fortified milk, or add extra
nuts and seeds like pecans, walnuts, linseeds and chia seeds.

19
 Red kidney bean enchiladas
Serves 4

INGREDIENTS METHOD
1 tbsp vegetable oil To make the tomato sauce:
1 onion, diced 1. Heat the oil in a large non-stick pan
1 red pepper, cut into over a medium heat.
strips 2. Add the onions and red pepper and
1 clove garlic, crushed cook until they start to soften. Then
add the garlic and cook for a further
½ tsp hot chilli powder
minute.
1 tsp ground cumin
3. Add the hot chilli powder and ground
400g tin chopped
cumin and cook for a further 2 minutes.
tomatoes
4. Add the tinned tomatoes and red
400g tin red kidney
kidney beans and cook for 2–3 minutes
beans, drained and
rinsed until the red kidney beans have been
heated through thoroughly.
8 wholemeal tortillas
1 red onion, chopped To assemble the enchiladas:

2 tomatoes, chopped 1. Heat the tortillas according to packet

instructions.
80g iceberg lettuce, cut
lengthways into strips 2. Open the first tortilla and spread some
of the tomato sauce across the centre
50g Cheddar cheese,
of the tortilla.
grated
3. Sprinkle on some red onion, tomato,
iceberg lettuce and cheese.
4. Fold up the tortilla to encase the filling
High in fibre
and repeat for the rest of the tortillas.
Serve immediately.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

505 22g 17g 12g 15g 1.1g 4.5

Nutrition breakdown (per serving)

20
TOP TIP
To increase the calories
in this dish, serve with
sour cream or guacamole.

21
 WEIGHT GAIN
Weight gain is a common side-effect of cancer or cancer treatment,
particularly if you are receiving hormone therapy for breast or prostate
cancer, or if you are taking steroids which can make you feel hungrier
than usual. There might be other reasons for you gaining weight too,
like eating more because of stress or being less active because of
fatigue (extreme tiredness).

Gaining weight quickly might also be from your body holding

onto fluid. If you notice sudden weight gain, talk to your cancer
care team so they can find out the reason.

What can help?

• 
Eat smaller meals spread throughout the day. Be mindful of your
portion sizes and wait a few minutes before going back for more.
• 
Eat at the table and without distraction, such as scrolling on your
phone, so that you can take your time and not eat too quickly.
• U
 se healthier cooking methods like baking, steaming and boiling
instead of frying.
• If you feel the urge to snack, choose low-calorie foods such as fruit,
chopped vegetable sticks with reduced-fat houmous, lower-fat
natural yoghurt or wholemeal bread with lower-fat cheese.
• T
 ry to get regular physical activity, like walking, to help you
maintain a healthy weight and cope with fatigue. Visit the Keeping
active section on page 54 to find out more about being physically
active during treatment.

22
Choosing what to eat
• F
 ill your plate with vegetables,
fruit, nuts, seeds, pulses (like
beans, chickpeas and lentils)
and wholegrains (like brown
rice, wholemeal bread and
wholewheat pasta) – these
foods are a good source of
fibre which can help you feel
full on fewer calories.

If you have had a part of your bowel removed, talk to your cancer
care team before adding fibre-rich foods to your everyday diet.

• C
 hoose lower-fat dairy products such as semi-skimmed milk,
lower-fat cheese and lower-fat natural yoghurt.
• 
Use vegetable oils like rapeseed, olive or sunflower oils instead
of butter or ghee for cooking.
• K
 eep hydrated with water, sugar-free squash and unsweetened
tea and coffee. Avoid alcohol, and if you like soft drinks, choose
sugar-free options.
• L
 imit fast food like fried chicken and chips, and food and drinks high
in fat, sugar and salt such as crisps, biscuits, pastries, chocolate,
cake, sweets and soft drinks like cola. Avoid adding extra sugar
to drinks like tea and food like breakfast cereal or porridge.
• 
Flavour your food with herbs, spices, garlic and ginger instead of
using too much salt. Check the nutrition label on pre-packaged
food and choose lower-salt options.

23
 Garam masala-crumbed cod
Serves 2

INGREDIENTS METHOD
2 cod fillets 1. Preheat the oven to 180°C/
40g fresh breadcrumbs Fan 160°C.
(ideally wholemeal) 2. Place the two cod fillets on a
1 tsp garam masala baking tray. Mix the breadcrumbs
1 lemon, zest only with the garam masala, lemon
zest and a generous grind of
Freshly ground black pepper
black pepper. Top the cod evenly
For the salad: with the breadcrumb mixture and
1 small cucumber, sliced bake for 10 minutes, until the
wafer-thin fish is cooked through and the
½ tsp salt topping is crispy.
Small handful fresh dill, 3. Meanwhile, slice the cucumber
chopped as thin as possible with a knife
4 tbsp white wine vinegar or vegetable peeler. Mix with the
salt and set aside for 5 minutes.
1 tsp chilli flakes
4. After 5 minutes, rinse the
2 cloves garlic, finely diced
cucumber well in cold water.
1 lemon, sliced into thick
Place it in a bowl with the dill,
wedges
white wine vinegar, chilli flakes
and garlic. Toss together and
serve immediately with the
High in protein cod and lemon wedges for
squeezing over.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

243 30g 5.3g 2.1g 6.3g 0.9g <1

Nutrition breakdown (per serving)

24
25
 FATIGUE (EXTREME TIREDNESS)
Fatigue is common in people who have cancer – and it is more than
the usual feeling of tiredness. You may feel very tired or exhausted
most or all of the time. Fatigue can have a big impact on your everyday
life, making you feel both physically and mentally drained, and leaving
you with little energy or motivation.

Fatigue can be caused by:

• the effect of cancer and cancer treatments on your body
• side-effects of some medications
• problems with eating and drinking enough
• sleeping difficulties
• anxiety and depression
• low levels of red blood cells (anaemia)
• other symptoms and side-effects, such as pain or breathlessness

If your fatigue is a side-effect of being anaemic, your doctor

will prescribe you with medication that will help. If you are
concerned, speak to your cancer care team.

26
What can help?
• K
 eep convenient snacks with you at home and when you are out,
such as a fruit and nut mix, nut or oat bars, yoghurt pots, boiled
eggs, cheese sticks and fortified drinks.
• F
 or a while, rely on ready-made meals and snacks from
supermarkets that do not need a lot of preparation.
• G
 et help from family or friends who
can prepare meals for you to freeze
or do a weekly shop for you.
• 
Shop online if you are too tired
to go out. There are services like
Meals on Wheels that can deliver
prepared meals to your door – ask
your cancer care team to help you
find one in your area.
• T
 ry to keep as active as you can, as there is a lot of research to
show that doing some light-to-moderate physical activity like brisk
walking every day can help improve fatigue and make you feel
more energised. See the Keeping active section on page 54 to
find out more about being physically active during treatment.
• E
 ating a healthy, balanced diet filled with vegetables, fruit,
wholegrains (like brown rice, wholemeal bread and wholewheat
pasta) and pulses (like beans, chickpeas and lentils).
• D
 rink plenty of fluid such as water, milk, sugar-free squash,
diluted juice or unsweetened tea and coffee – aim to drink at least
8–10 glasses a day.

If you are losing weight and cannot put it back on, talk to your
cancer care team as they can give you personalised advice
and support. In the meantime, use our tips and recipes in the
Weight Loss section on page 10 to help you get the most out
of your meals.

27
 As someone who has
had breast cancer, I have
learned to put my health
and well-being first. After surgery,
I faced months of fatigue. Staying
hydrated by drinking plenty of water,
eating a healthy, balanced diet,
avoiding added sugar, and cutting out
alcohol helped me prevent energy
slumps and sluggishness.
Light activity and fresh air such as
nature walks, yoga and meditation
have also worked wonders in
increasing my energy levels and sense
of well-being. But most importantly,
I listened to my body. When I felt
overly tired, I rested as needed, even
if it meant taking a break or power
nap. It was – and still is – all about
keeping a positive mindset and taking
care of myself, one step at a time.”
Julia Carta

28
Banana and peanut butter flapjacks
Snack recipe | Serves 12

INGREDIENTS METHOD
3 ripe bananas 1. Preheat the oven to 180°C/Fan 160°C.
200g oats Line a baking tray with baking parchment.
50g dried fruit, 2. In a large bowl, mash the bananas into
chopped into a smooth paste. Add the oats, dried fruit
small pieces if and seeds. Mix thoroughly.
necessary
3. Warm the peanut butter, sunflower spread,
60g seeds honey and cinnamon in a saucepan over
2 tbsp smooth a low-heat for about 2 minutes or until the
peanut butter spread has melted, stirring continuously.
2 tbsp sunflower 4. Pour the melted spread mixture over the
spread banana and oats. Mix thoroughly.
1 tbsp honey 5. Transfer the mixture into the lined baking tray
1 tsp cinnamon and spread to an even thickness.
6. Bake in the oven for 35–40 minutes until
cooked through and golden brown.
7. Carefully turn out onto a cooling rack and
allow to cool before cutting into 12 equal-
sized squares.
8. Serve or store in a sealed container – eat
within 5 days. Alternatively, freeze and use
within 3 months.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

169 4.3g 2.1g 7.1g 9g 0.1g < 0.5

Nutrition breakdown (per serving)

29
 Chicken moussaka
Serves 4

INGREDIENTS METHOD
300g brown rice 1. Preheat the oven to 200°C/180°C fan.
1 tbsp vegetable oil 2. Prepare the wholegrain rice according
1 onion, finely diced to packet instructions.
2 medium carrots, 3. Heat the oil in a large non-stick pan over
finely diced a medium heat. Cook the onions and
1 clove garlic, crushed carrots until starting to soften. Add the
garlic and cook for a further minute.
250g low-fat
chicken mince 4. Add the chicken mince, stirring constantly
(typically 5–6% fat) and breaking into small pieces with a
150g frozen sliced wooden spoon, until cooked.
peppers 5. Add the frozen peppers, tinned tomatoes,
400g tin chopped cannellini beans, 2 teaspoons of the dried
tomatoes oregano, dried mint and freshly ground
400g tin cannellini black pepper. Bring to the boil and simmer
beans, drained and on a low heat for a few minutes until the
rinsed ingredients are all heated through and
3 tsp dried oregano the sauce has slightly thickened.
1 tsp dried mint 6. Put the sauce into an ovenproof dish.
Freshly ground black 7. In a separate bowl, mix the yoghurt,
pepper eggs and 1 tsp of the mixed herbs.
250ml low-fat Spoon evenly over the top of the chicken
Greek-style yoghurt mixture to cover it and place in the oven
2 eggs for 15–20 minutes until the top has set
and has gone golden brown.
8. Serve with the rice.

High in protein
TOP TIP
To increase the calories in this dish,
use full-fat yoghurt instead.

30
Calories Protein Fibre Fat Sugar Salt 5 A DAY
571 36g 12g 11g 16g 0.6g 3.5

Nutrition breakdown (per serving)

31
 MOUTH
AND TASTE
CHANGES

LOSS OF APPETITE
You may not have an appetite for many reasons, including your cancer
treatment, low mood and anxiety, or other side-effects such as taste
changes and feeling tired or sick that can make you feel less hungry.

What can help?

• 
Have 5–6 smaller meals or snacks throughout the day and eat
your largest meal when you’re hungriest to ensure your body gets
enough calories and protein.
• 
If eating is difficult, swap snacks for fortified drinks like homemade
smoothies or milkshakes with whole milk and skimmed milk
powder. Try our Fruit Smoothie on page 37.
• H
 ave snacks and meals already prepared, ready for whenever you
feel like eating. You could also ask family and friends to make and
freeze your favourite meals for you to easily heat up.
• M
 ake your eating times calm and relaxing – find a quiet place, play
your favourite music or have friends and family around to chat with.
• A
 void cooking with strong-smelling foods that may make you lose
your appetite. If hot food smells are off-putting you could try cold
snacks such as cheese and crackers.
32
• T
 ry not to drink while eating if drinking makes you feel full, so that
you can eat as much as possible at mealtimes.
• S
 it up straight when you eat and chew your food well. If you feel
sick or full, step outside for fresh air and try eating a bit later.
• Gentle activity, like walking, could help to encourage your appetite.
• If you smoke, try to cut down as much as possible, as smoking
can make you lose your appetite. Ask your cancer care team for
support if you want to stop smoking.

It can help to talk to family and friends about your change in

appetite and let them know what helps you. If you are feeling
anxious or worried, talk to someone you trust or try to get
support from your cancer care team.

Losing my appetite
was a real and
concerning side-
effect of being on treatment
for breast cancer. Dal soup
turned things around for
me – I used split peas for
plant proteins and fibre,
potatoes for carbohydrates
and carrots for vitamins.
Then I added in the spices
for flavour. Gradually my
appetite returned.
Tricia George

33
 Losing your appetite means that you might also start to lose
weight. If you are losing weight and cannot put it back on, talk
to your cancer care team as they can give you personalised
advice and support. In the meantime, use our tips and recipes
in the Weight Loss section on page 10 to help you get the most
out of your meals.

Even if you are losing weight, keeping active is still good for your
overall health. Muscle-strengthening exercises are especially
important because they can keep you from losing too much
muscle and strength during treatment. However, speak to your
cancer care team who might be able to find a qualified exercise
specialist who can give you personalised advice and support.

For more information on keeping active during treatment, visit

the Keeping active section on page 54.

MOUTH PROBLEMS
You may experience mouth problems, particularly during and after
chemotherapy, radiotherapy to your head and neck, or if you have cancer
of the mouth or throat. However, these problems are often temporary.

Some of the most common mouth problems are:

• soreness and ulcers in your mouth and throat
• difficulty chewing and swallowing
• mouth infections, such as thrush
• dry mouth and lack of saliva
• thick, sticky saliva
• bad breath
• tooth problems and bleeding gums

34
 If you are experiencing any mouth problems, talk to your cancer
care team as they may be able to prescribe pain medication,
special mouthwashes or gels.

What can help?

Look after your mouth, teeth and dentures
• 
Visit your dentist or hygienist regularly to make sure that there
are no problems with your teeth or gums.
• 
Keep your mouth clean, brush your teeth regularly and drink plenty
of fluids as this can help your mouth feel fresh and comfortable,
and may improve the taste of food. If your mouth and gums are
sore, use a soft-bristled toothbrush.
• U
 se an alcohol-free mouthwash – your cancer care team may
prescribe you one.
• 
Clean dentures regularly and try to leave them out of your mouth
for as long as possible to stop them irritating your gums.

Soothe a dry mouth

• 
Suck on sugar-free sweets or chew sugar-free gum as this can
help your mouth make saliva and keep it moist. Eating a lot of
sweeteners from sugar-free sweets and gum may cause diarrhoea
so only use them when needed.
• H
 ave cold food and drinks like fruit juice-based ice lollies, yoghurt,
frozen yoghurt, sugar-free jellies, crushed ice, smoothies and
cold soups.

Try making our Banana and berry

ice lollies. These refreshing yoghurt
ice lollies are great to soothe sore
and dry mouths.

35
 Soften your food to make it easier to chew and swallow
• Have porridge or yoghurt with stewed fruit or mashed banana.
• Soak breakfast cereal like Weetabix or shredded wheat in milk.
• Have smoothies, milkshakes or smooth soups.
• Cut crusts off your sandwiches.
• Add extra sauce and gravy to your meals.
• Slow-cook vegetables and lean meats in casseroles and stews.
• Serve pudding with yoghurt, jelly, custard or ice cream.
• M
 ash, puree or blend your food – for example, mash potatoes,
puree vegetables and fruit, or blend casseroles and curries to
make thick soups.

Avoid certain foods that could irritate a sore mouth

 ough, dry, crunchy or very chewy foods like hard breakfast cereals,
• R
crusty bread, nuts, raw vegetables, dry biscuits and tough meat.
• Very hot food and drinks.
• Sharp-tasting foods like tonic water, raw onion and pickles.
• S
 picy ingredients like chilli pepper, harissa, sriracha and
peppercorns.
• A
 cidic foods and drinks like lemon, lime, pineapple, tomatoes
and vinegar.
• Alcohol, especially spirits and wine.
• Foods that stick to the roof of your mouth like peanut butter.

Smoking can irritate your mouth too and can slow down
healing of mouth sores, so cutting down or quitting can help
soothe your mouth. Ask your cancer care team for support
if you want to stop smoking.

36
Filling fruit smoothie
Serves 2

INGREDIENTS METHOD
100ml whole milk 1. Place all the ingredients in a
100ml water blender, and blend until smooth.
1 level tbsp skimmed milk 2. Pour into a glass and serve.
powder
1 tbsp natural yoghurt
Ice cubes (optional)
1 heaped tsp peanut butter
(ideally a brand that contains
no added salt and sugar)
1 medium banana
160g frozen berries
40g oats
15g seeds such as mixed
seeds, chia seeds, linseeds
or flaxseeds

High in fibre

Calories Protein Fibre Fat Sugar Salt 5 A DAY

312 11.6g 4.8g 12.2g 21.1g 0.2g 1.5

Nutrition breakdown (per serving)

37
 TASTE CHANGES
Cancer and cancer treatments such as chemotherapy, radiotherapy
and certain medications can affect the way food and drinks taste.
Food may taste unpleasant, bland, metallic, sweet or salty. These
taste changes are often temporary.

What can help?

• 
Choose foods that appeal to you – if a food you usually enjoy
tastes bad, you might want to try it again later because your taste
may have returned.
• S
 erve foods cold or at room temperature – it may improve how
they taste.
• If your food tastes metallic, avoid eating tinned food and drinking
out of a can. Cook without using metal pots and pans, and eat with
plastic cutlery. You can also add chopped carrot, cinnamon or honey
to your food to make it a bit sweeter.
• 
Have fresh-tasting drinks, like sugar-free tonic water, ginger beer
and bitter lemon to help stimulate your taste buds and make saliva.
• E
 xperiment with different textures to see if they make food tastier.
For example, you might prefer toast and crackers to soft bread and
potatoes. For extra crunch, add seeds or dried onions to savoury
dishes, and chopped nuts to breakfast cereal and desserts. But avoid
this if your mouth is very dry or sore.
• Experiment with different flavours to enhance your meals:
– Use sharp-tasting ingredients like lemon, lime, raw onion
and vinegar.
– Season pulses (like beans, chickpeas and lentils) with
cumin, paprika, mustard seeds, garam masala, ginger,
garlic or marinades.
– Cook chicken and turkey with lemon, herbs
like rosemary and thyme, and spices like
garlic, ginger or cumin.

38
• B
 oost the flavour of fish with garam masala, fennel, dill, pepper,
lime or parsley.
• 
Use strong-flavoured vegetables like celery, onions and leeks
in your cooking.
• A
 dd cinnamon or nutmeg to breakfast foods and puddings for
extra flavour.

If you have a sore mouth then it is best to avoid using spicy

ingredients like chilli pepper, harissa, sriracha and peppercorns,
and acidic ingredients like lemon, lime, pineapple, vinegar, wine
and tomatoes.

My father was
diagnosed with
prostate cancer more
than a year ago. Being visually
impaired and living alone, he’s
unable to cook for himself.
With his cancer diagnosis and
treatment, his taste buds have
changed, making spicy foods
difficult to tolerate. Having
lost most of his teeth, he
needs to have soft foods too.
That’s why I prioritise making
him healthy meals that are
soft and easy to reheat.”
Kelly Williams

39
 Roasted garlic dal
Serves 2

INGREDIENTS METHOD
2 heads garlic 1. Preheat the oven to 200°C/Fan 180°C.
1 tbsp olive oil 2. Wrap both heads of garlic in tin foil and place
2 small onions, them onto a baking tray. Bake them in the
thinly sliced into oven for 45 minutes or until they’re soft and
half-moons aromatic. They should be soft enough for the
180g dried yellow cloves to be easily squeezed out of their skins.
lentils, rinsed 3. In the meantime, place a medium-sized
(red, orange and saucepan on a medium-low heat and add the
black lentils also
work) oil. Add the onions and fry them gently until
they are very soft and sweet-smelling – do
1 tbsp brown
not add any salt to the onions as this will
miso
stop the lentils from cooking.
To serve:
4. Once the onions have softened, add the
2 wholemeal lentils to the pan and then fill the pan
flatbreads with 300ml water and bring to the boil for
10 minutes. Then reduce to simmer and
cover for 30 minutes or until the lentils have
High in fibre completely softened. If the lentils are looking
and protein a little dry, top up the pan with hot water.
5. Once the lentils are completely soft, squeeze
all the soft-cooked garlic into the pan and stir
through well. Add in the miso, stir well and
allow the lentils to gently simmer for another
10 minutes.
6. Serve hot or cold with flatbreads.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

478 27.4g 14.2g 11.2g 5.7g 1.1g 1

Nutrition breakdown (per serving)

40
TOP TIP
To increase the calories and protein in the dish,
you can serve with rice, full-fat raita or add
cheese or vegetable spread to the flatbreads.

41
 STOMACH AND
DIGESTIVE
CHANGES

NAUSEA (FEELING SICK)

Nausea (feeling sick) and vomiting (being sick) can be a symptom
of cancer or a side-effect of treatments such as chemotherapy,
radiotherapy, biological therapies or hormone therapies.

Some medications such as pain medication and bisphosphonates

(medication that slows down or prevents bone damage) can also
cause nausea and vomiting, as can other side-effects of cancer
treatment such as constipation.

It is important to discuss these side-effects with your cancer

care team as they can prescribe anti-sickness medication, which
should be taken as prescribed and preferably before meals to
ensure that it is working when you eat.

42
What can help?
• E
 at small amounts of food regularly and slowly instead of
large meals.
• Avoid having an empty stomach as this can make you feel sick.
• If the smell of cooking makes you feel nauseous, eat in a well-
ventilated room and away from other strong smells. You could
also prepare meals that do not need to be cooked, ask others
to cook your meals for you or have meals delivered to your home.
• 
Sit upright while you eat and keep upright for an hour after eating.
• 
Anxiety can make nausea worse, so try to make yourself as
comfortable and relaxed as possible.
• R
 inse out your mouth before and after eating, and suck on sugar-
free sweets if you have a bad taste in your mouth.
• Avoid doing anything too active straight after eating.

Choosing what to eat

• S
 ome people find they only want bland foods like potatoes, rice
and pasta, while others like salty foods like popcorn, nuts or salty
snacks – start by eating foods that you can manage, and when
you start to feel better, you can add more variety to your diet.
• F
 ood or drinks with ginger or peppermint may help settle
your stomach.
• 
Avoid greasy, fatty and fried foods, and spicy food like chilli
pepper, harissa, sriracha and peppercorns.
• It is important to drink enough fluid, especially if you have been
vomiting. Aim to drink 8–10 glasses a day – it might help to drink
something fizzy, like sparkling or soda water. It is best to sip your
drinks slowly and avoid drinking while you eat. Avoid alcohol
and caffeinated drinks, such as tea, coffee and cola.

Everyone is different, so try to experiment and keep note of what

you can tolerate.

43
 Apple and ginger compote
with yoghurt
Serves 4

INGREDIENTS METHOD
3 large apples, 1. Place the diced apples into a medium
peeled and saucepan, add the vanilla and sugar, along
chopped into small with 5 tablespoons of water. Stir everything
pieces
together and bring to a gentle simmer for
1 tsp vanilla bean 10 minutes.
paste
2. Once the apples have softened and become
1½ tbsp sugar
translucent, add the grated ginger. Stir well
A 3cm piece ginger, and cook for a further 2 minutes. Turn off
grated
the heat and allow the apples to cool for
500g fat-free 10 minutes.
Greek yoghurt
100g granola, 2. To serve, split the yoghurt between 4 bowls
to serve and spoon over a couple of tablespoons of
apple compote. Finish with a sprinkling of
your favourite granola. We use the granola
from our banana porridge with granola
High in protein recipe on page 18.

TOP TIP
To increase the calories in this dish, use
full-fat yoghurt.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

257 12.8g 3.9g 3.1g 25.6g 0.3g 1

Nutrition breakdown (per serving)

44
45
 DIARRHOEA
Diarrhoea (frequent, loose or watery poo) can be a side-effect of
cancer treatments such as chemotherapy, radiotherapy, targeted
therapies and surgery. Infections and some medications, such as
antibiotics, can also cause diarrhoea.

If you have diarrhoea, it is important to get advice from your doctor,

as there are many causes that need different types of treatment.
If you are prescribed medication to help with diarrhoea, it is important
you take it as directed.

Ask for further advice from your cancer care team if you
continue to have diarrhoea after your treatment has finished or
beyond the time you were told you might experience problems.

What can help?

• R
 eplacing lost fluids. Diarrhoea, whatever the cause, can dehydrate
you. Drink at least 8–10 glasses of fluid a day to replace what you
have lost – drink water, milk, sugar-free squash, diluted fruit juice
or have clear soups like chicken broth and miso soup.

Unless you are lactose intolerant, there is no evidence that

dairy makes diarrhoea worse, meaning that you can continue to
include dairy in your diet such as milk, cheese and yoghurt.

• T
 ake extra salt each day to make up for the salts lost in the
diarrhoea. You can do this by drinking salty fluids such as broths,
soups or using oral rehydration salts such as Dioralyte.
• E
 at small meals or snacks regularly – take your time when eating
and chew your food well.

46
  at a healthy, balanced diet – there are no specific foods that
• E
stop diarrhoea.

Until recently, people with diarrhoea were advised to reduce

the amount of fibre in their diet. However, for many causes of
diarrhoea, including chemotherapy and radiotherapy, there is
no evidence that this will have any benefit.
This is good news because it means that people can continue
to eat a healthy, balanced diet with fibre-rich foods such as
vegetables, fruit, pulses (like beans, chickpeas and lentils)
and wholegrains (like brown rice, wholemeal bread and
wholewheat pasta).

• A
 void using products with sorbitol, a sweetener found in some
sugar-free products like gum and sweets, as it can cause diarrhoea
– check the ingredients list on food and drink labels to see if
sorbitol is used.
• H
 ave coffee and alcoholic drinks in moderation – choose weak or
decaffeinated coffee and tea, and limit how much alcohol you have.
• 
Avoid large, high-fat meals like those with a lot of cheese or cream,
fried foods, fizzy drinks and spicy foods such as chilli pepper.
• T
 ake note of which foods bother you and try to eat less of them
or avoid them altogether.

Before changing your diet, or if you are unsure, speak to your

cancer care team as they can provide you with more personalised
advice and support based on your needs.

47
 WIND
Passing wind is normal. If you find you are passing wind more often
than usual, this may be caused by:
• pelvic radiotherapy
• bowel surgery
• constipation
• certain medications
your cancer stopping you from digesting and absorbing your
• 
food properly

Tell your cancer care team if passing wind becomes painful

or if your symptoms do not get better.

What can help?

• 
Some people find that certain foods can cause wind, such as beans,
cabbage, brussels sprouts, sweetcorn, cauliflower, onions, pickles,
fizzy drinks like cola, and some artificial sweeteners like mannitol,
sorbitol and xylitol. Take note of which foods bother you and try
to eat less of them or avoid them altogether.
• Eat little and often, and chew your food well.
Gentle activity like walking. See the Keeping active section on
• 
page 54 to find out more about being physically active during
treatment.

48
CONSTIPATION
You do not need to poo every day, but constipation (not being able to
poo regularly) can be very uncomfortable and might make you feel full
and sick.
It can be caused by:
• s ome cancer treatments such as chemotherapy, biological therapy
and surgery to the stomach or bowel
• anti-sickness and pain medications
• not eating enough fibre
• not drinking enough fluids
• not doing enough physical activity

There are medicines (laxatives) that make it easier to poo.

Ask your cancer care team about this. If you are on morphine
medications, a laxative is always necessary.

If the blockage is caused by a tumour that partially blocks the

stomach or intestine, the advice below does not apply. In this
case, ask your cancer care team for advice and support.

What can help?

If your poos are hard and painful and you have not been able to poo
for more than a few days, the following tips can help:
• 
Drink enough fluid, especially when you are eating more fibre,
as not drinking enough can make constipation worse – aim for at
least 8–10 glasses a day. Some people find that a warm drink in
the morning helps get their bowels moving. If you cannot drink
as much as usual, talk to your cancer care team about how much
you should be drinking.
49
 • 
Start your day with a nutritious breakfast, such as porridge, muesli
or yoghurt with fruit and nuts, or wholemeal bread with peanut
butter, banana, grilled tomatoes or mushrooms, and 1–2 glasses
of water.
• K
 eep as active as possible and, if you can, avoid spending too
much time sitting or lying down. Some regular gentle activity,
such as going for a short walk every day, can help keep your bowel
movements regular. See the Keeping active section on page 54
to find out more about being physically active during treatment.

If you are constipated and have had colon, gynaecological or

pelvic cancers, we recommend that you ask your cancer care
team for advice before you change your diet.

50
Baked sweet potato
with smoky chickpeas
Serves 1

INGREDIENTS METHOD
1 small sweet 1. Preheat the oven to 200°C/Fan 180°C.
potato, trimmed 2. Place the sweet potato on a baking tray in
1 tsp olive oil the oven and cook for about 40 minutes,
½ small red or until soft.
onion, finely 3. While the potato cooks, warm the oil in a non-
sliced
stick saucepan over a medium-high heat. Add
1 x 210g can the onion and cook for about 3 minutes, stirring
chickpeas, in regularly, until the onion starts to soften.
water, drained,
rinsed and dried 4. Add the chickpeas, sprinkle with smoked
½ tsp smoked paprika and toss gently. Then add the passata
paprika and garlic; and stir. Reduce the temperature
and allow to simmer for 5 minutes.
120g passata
5. Add the spinach, stir and cover for about
1 clove garlic,
finely diced 2 minutes, until wilted.
40g baby spinach 6. Place the sweet potato on a serving dish, cut
in half and spoon the chickpea mixture over
1 tbsp fat-free
Greek-style the top. Top with the yoghurt and serve.
yoghurt

TOP TIP
High in fibre To increase the calories in this dish, use
and protein full-fat yoghurt instead.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

497 24g 20g 9.4g 25g 0.5g 3.5

Nutrition breakdown (per serving)

51
 Caribbean pepperpot with tofu
Serves 4

INGREDIENTS METHOD
300g brown rice 1. Cook the rice according to packet
2 tbsp vegetable oil instructions.
1 onion, diced 2. Heat 1 tablespoon of the oil in a large
non-stick pan over a medium heat.
1 clove garlic, finely
chopped 3. Add the onions and cook until they
3 sweet potatoes, peeled start to soften. Then add the garlic
and cubed and cook for a further minute.
2 leeks, sliced 4. Add the sweet potatoes, leeks,
2 large carrots, peeled carrots, vegetable stock, dried thyme,
and sliced dried chilli flakes and freshly ground
black pepper. Bring to the boil, cover
1 reduced-salt vegetable
stock cube dissolved in with a saucepan lid and simmer for
1200ml boiling water 15 minutes, stirring occasionally.
1 tsp dried thyme 5. Add the okra and simmer for a further
1 tsp dried chilli flakes 5 minutes or until the vegetables are
cooked and the liquid in the pepperpot
Freshly ground black
pepper has reduced. You may need to add
more water to prevent sticking.
150g pre-sliced frozen
okra or defrosted frozen 6. While the okra is cooking, prepare the
okra, sliced tofu. Heat 1 tablespoon of vegetable
280g packet of tofu, oil in a frying pan over a medium-high
drained and cubed heat and fry the tofu for 5 minutes until
golden brown, stirring frequently. Add
to the pepperpot and mix thoroughly.
7. Serve with the rice.

Calories Protein Fibre Fat Sugar Salt 5 A DAY

575 19g 12g 15g 15g 0.26g 2.5

Nutrition breakdown (per serving)

52
53
 KEEPING ACTIVE
It is important to keep active when you have cancer.

It is usually safe and beneficial for people with cancer to keep

active. But it is best to start slowly and build up how much you
do and how hard you push yourself. This is very important if
you are not active right now or if you have not been active in
a while. Listen to your body and adjust how much you do based
on how you feel.
Before you start being more active, let your cancer care
team know as they might be able to find a qualified exercise
specialist who can give you personalised advice and support.

The benefits of keeping active

There is growing evidence that people who are active before and
after a cancer diagnosis have a better chance of survival. However,
there are some treatments that can make keeping active harder for
a period of time.

Physical activity can help to:

• reduce fatigue
• support your immune system
• improve your muscle strength and reduce muscle loss with
muscle-strengthening exercise
• improve your ability to absorb nutrients from food
• reduce anxiety and depression, and improve mood
• p
 revent or improve lymphoedema (a type of swelling caused
by treatment to lymph nodes)
• c ope with other side-effects, such as easing constipation
by helping to move food through the bowel faster

54
How can I get more active?

Start at a level that feels right for you considering your past activity,
cancer stage, treatment and how you are feeling. Even light activity
can help, especially when you are tired. Keeping active with a friend
or family member can make it more enjoyable.

Aim for 20–30 minutes of moderate activity a day, like brisk walking
or swimming. This should make you a bit out of breath but still able
to talk. If this seems like a lot, start small with a 5–10 minute walk,
2–3 times a week, and gradually increase as it gets easier.

Remember, it is okay if some days you cannot be very active

and need to stay in bed. On those days, try to move a little.
The goal is just to keep moving as much as you can.

What sort of activity should I do?

• W
 alking is a great way to get more active – going
for a walk every day gets you out into the fresh air
which can make you feel a bit better.
• D
 o activities you enjoy – it does not have to be a
sport or exercising in the gym, it could be swimming,
stretching, going for a bike ride, gardening, dancing
or doing chores around the house – they all count.
• T
 ry including muscle-strengthening exercises to
improve your muscle strength and prevent muscle
loss – this can include doing bodyweight exercises like
squats, using resistance bands or doing activities like yoga.

Talk to your cancer care team before introducing muscle-

strengthening exercises into your routine. They may be
able to find a qualified exercise specialist who can give you
personalised advice and support.

55
 REDUCING
YOUR RISK
OF INFECTION

During and after cancer treatment, your immune system might not
work as well because treatments like chemotherapy can weaken it.
These treatments aim to kill cancer cells but can also affect healthy
cells, like white blood cells that help fight infections. When these
cells are low, your risk of infection increases.

The good news is your immune cells recover after treatment. You can
also take steps to support your immune system and protect yourself
from infection.

How can I support my immune system?

The best way to support your immune system during cancer
treatment is by making sure your body gets all the nutrients it needs
from a healthy, balanced diet. As well as eating plenty of vegetables
and fruit, try to eat enough calories (energy) and protein, especially
if you have lost weight. Keeping active can also help.

See the Weight loss section on page 10 for more information on

high-calorie and protein-rich food and drinks.

See the Keeping active section on page 54 to find out more about
being physically active during treatment.
56
How can I protect myself from getting an infection?
Avoid certain foods that are more likely to contain harmful
bacteria
It is normally best to avoid pâté, raw or undercooked meat, seafood
and fish, raw eggs and unpasteurised milk and cheeses made from
unpasteurised milk, such as brie and blue-veined cheeses.

Follow good food hygiene to protect yourself from food poisoning

• 
Wash your hands before and after handling food.
• Clean surfaces and cutting boards before and after cooking.
• Ensure
 food is within date, especially items with a ‘use by’
date, like meat and fish, and free from visible mould.
• Keep
 raw meat and fish separate from ready-to-eat foods,
using separate utensils and chopping boards.
• S
 tore raw meat in a sealed container on the bottom shelf in
your fridge.
• T
 horoughly wash fruit and vegetables under cold water
before eating.
• C
 heck that cooked food, like cooked rice, is heated through
properly before eating.
• 
Store food at the correct temperature, and safely defrost and
reheat food – follow the instructions on the label or packaging.

For more personalised advice and support,

speak to your cancer care team.

57
 FURTHER INFORMATION
General advice and support
Macmillan Cancer Support
Macmillan’s Support Line is a free and confidential service, open
Monday to Friday from 9am to 8pm. They can help with any questions
about your treatment, financial support, support groups in your area
or just be there for you to talk to. Call free on 0808 808 0000 or visit
macmillan.org.uk/talktous

Specialist cancer care

Marie Curie
Marie Curie provides care and support for people with terminal cancer.
Their helpline is open Monday to Friday from 8am to 6pm, and
Saturday from 10am to 4pm. Call free on 0800 090 2309 or visit
mariecurie.org.uk

Bloodwise
The charity Bloodwise, with the support of the British Dietetic
Association’s Oncology Specialist Group, has produced a patient
booklet called Eat Well with Blood Cancer. Download a free copy
from bloodwise.org.uk

Find a dietitian
British Dietetic Association
To find a registered dietitian in your area, call 0121 200 8080 or visit
bda.uk.com

Support for carers

Carers UK
Carers UK offers support to carers and can help to put you in contact
with local support groups. Their helpline is open Monday to Friday
from 9am to 6pm. Call free on 0808 808 7777 or visit carersuk.org

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Our resources
Healthy living after cancer guide
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Cancer and nutrition helpline

Staffed by oncology dietitians, our helpline aims to provide
nutritional information and support to people living with
cancer. Call 0300 102 2523 (FREE from all mobile phones
and landlines) or email [email protected] with any questions
you may have.

How can you help?

Will you help us build a world where fewer
people every day get preventable cancers? Our
work is funded solely by charitable donations.
Your support will help us continue providing
easy-to-access health information to help people reduce their
risk of cancer and live well with cancer. wcrf.org/donate

59
World Cancer Research Fund examines how diet, weight and physical
activity affect your risk of developing and surviving cancer. As part of
an international network of charities, we have been funding life-saving
research, influencing global public health policy and educating the public
since 1982.

While society continues searching for a cure, our prevention and survival
work is helping people live longer, happier and healthier lives – free from
the devastating effects of cancer.

For any enquiries or to request the information in large print,

please contact us:

World Cancer Research Fund

140 Pentonville Road, London N1 9FW
Tel: 020 7343 4200 Email: [email protected]

facebook.com/WoCRF x.com/WCRF_UK
instagram.com/wcrfuk linkedin.com/company/wcrf

wcrf.org

All information correct at time of print.

Next review date November 2027 WEIBEDC
© 2024 World Cancer Research Fund

Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739).