by Minnesota Oncology’s nutrition therapy team: Sarah Barts, MA, RD, CSO, LD;  Angela Stephens RD, CSO, LD; and Tracie Swearingen, RD, CSO, LD

A New Year always comes with New Year’s resolutions. Often this includes looking at diet or methods for weight loss. Cancer and the treatments can often affect appetite and eating habits causing unintentional weight loss. Unintentional weight loss can sometimes cause muscle loss and can affect how well treatment works. Restricting calorie intake and food choices for weight loss may not be the best option if you are receiving treatment for cancer. However, after treatment is completed and you have recovered from treatment side effects, you may be in the position that diet can help prevent recurrence. Diet, lifestyle and body size are modifiable ways to reduce risk of almost 30% of cancer types. Here are some tips and tricks to make realistic changes this new year to help you achieve a healthy diet and lifestyle. 

Start with realistic goals.  Even a 5-10% weight loss or a 10–20-pound weight loss can result in improved blood pressure, cholesterol levels and blood sugar control. The best option is a slow weight loss (one-two pounds/week), which sometimes isn’t as exciting when trying to improve motivation during weight loss efforts. However, it is associated with the most sustainable weight loss as it helps to preserve muscle/strength. Avoid programs promising rapid weight loss in a short period of time.  

Keep a journal. There are many ways to track healthy eating, exercise, and lifestyle changes. Certainly, keeping track with “pen to paper” is an option, but there are many free or inexpensive tools that can be added to your smart phone that can with managing nutrition goals. With online tools, often frequently eaten foods make tracking easier.  In addition, you can track your steps, exercises, breathing, meditation, and sleep.  These are all ways to help improve metabolism and efforts towards a healthy lifestyle.  Some online tools include My Fitness Pal or Fit Day.

Stay physically active. If you are not generally active start out slowly. You don’t want to get hurt (or frustrated). Anything above and beyond your normal is an improvement if you are usually not active. Work up to at least 30 minutes a day, which can be done in 10-minute increments throughout the day. Weightlifting or resistance training builds lean muscle that burns calories more efficiently!

Eat breakfast. This kick starts the metabolism for the day. Enjoy foods that contain of a combination of carbohydrates, protein and fat as this maintains satiety (the feeling of being full) longer. Protein not only helps with satiety, but also with muscle building if you are using strength training. Try: Low-fat unflavored Greek yogurt with berries, two eggs with spinach and one piece of whole grain toast, or 1% milk cottage cheese with fruit. 

Shop wisely. Never, ever go grocery shopping on an empty stomach! Always have a plan and a list. Always look at the food labels. What is the correct portion size?

Choose vegetables. These are great cancer fighting foods, high in fiber and low in calorie (the non-starchy variety). Veggies are almost free foods! Make raw vegetables convenient, chop a large amount on the weekend and bag them up so you can grab and go! Start with having a serving of vegetable at two meals during the day eventually trying to include five or more servings per day. 

Experiment with a new food or recipe. Try a new fruit, vegetable or a recipe weekly (expand those food horizons). Utilize recipes online that may make your planned meals at home more exciting and include more variety in your diet.

Plan ahead. Always have a plan. Know what you are going to be eating for at least the next one to two days. Not having a plan may lead to poorer food choices (often more calorie laden). The American Institute for Cancer Research offers helpful guides to help with menu planning.

Drink water. Don’t drink your calories (regular soda, sweet coffee drinks, alcohol, etc.). Not drinking enough water can slow your metabolism.

Eat slowly. It takes the brain 20 minutes to signal that the stomach is full. Enjoy your food. Don’t finish the meal without tasting it!

Avoid fried foods and sauces (order on the side if eating out). Cream or white sauces are clues that the food may contain more calories!

Practice the principles of mindful eating: 

• Allow yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your own inner wisdom.
• Use all your senses in choosing to eat food that is both satisfying to you and nourishing to your body.
• Acknowledge responses to food (likes and dislikes or perhaps neutral) without judgment.
• Become aware of physical hunger and satiety cues to guide your decisions to begin and end eating (if you are hungry eat, if you aren’t don’t!).

Recommendations for weight management and changes for lifestyle can be patient specific as there isn’t one diet for every person. There are many online guides but consider using programs that have realistic goals that don’t promise “miracle weight loss in short times.” The American Institute of Cancer Research has a Healthy 10 Challenge that provides tools and achievable goals, exercise tips and recipes.

You may also work with the dietitian team at Minnesota Oncology to assess your individual needs and create a plan for you. Please talk with your care team if you would like to schedule an appointment.

References:

1.    RD411—Tips for Weight Management, www.nutrition411.com/

2.    The Academy of Nutrition and Dietetics, www.eatright.org

3.    The Healthy 10 Challenge, healthy10challenge.org/