Thanksgiving Feast: Preparing a Cancer-Protective Diet
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
The holidays might make it challenging for us to enjoy the recommended cancer-fighting foods experts recommend. It is important to remember that healthy eating does not need to be restrictive and that all foods can fit into a balanced diet. This is a special time of year when food traditions bring a sense of comfort and connection to our loved ones. Arguably, this is a great way to benefit our emotional well-being.
Some of the following tips can help us feel in control of our food choices while also supporting what we know matters in pursuit of a cancer-protective lifestyle.
Start the day with intentional nourishment.
The first meal of our day can set the stage for a healthy one. It might be the perfect opportunity to enjoy a balanced meal that includes a source of satisfying protein and sustaining fiber. Instead of a typical breakfast that might be low in nutrients, consider one that will give our body and mind energy that lasts. Examples include mashed avocado with peas on sourdough, scrambled tofu with spinach and tomatoes, or overnight oats topped with pumpkin seeds and berries. Delish!
Remember to hydrate.
Every single one of us requires different amounts of fluids to support basic bodily functions. Try to tune into what amount works best for you. A good rule of thumb is to check the color of your urine. If the color looks like apple juice, this is a sign of dehydration. The good news is that most fluids count towards hydration goals. A cup of coffee, tea, broth or soup, and most fruits and veggies supply water to help us hydrate while also nourishing our bodies.
Try to avoid skipping meals.
Sometimes when we are worried that we might overeat at a holiday party, we avoid eating like normal during the day. This can potentially lead to overeating because our hunger has been ignored. Eating with this type of mentality is also restrictive. When we deny ourselves food because we plan to overindulge later, it is a form of punishment. We can instead empower ourselves and confidently decide to nourish our body when it asks for fuel.
Movement matters.
When the weather turns colder and the days shorter, it can be more challenging to move our bodies. This is a time of the year when we can assess how to incorporate movement in enjoyable ways. Perhaps it requires that we invest in weather-appropriate clothing so that we can still walk outside, or we shift towards ways to incorporate movement inside. Whichever we decide we can do; it will help us cope with the stress of the holiday season and also make movement possible during a time when our schedules might be tighter than usual.
Consider nourishing versions of holiday favorites or entirely new options.
We already know that we don’t need to sacrifice the pleasure of holiday foods and traditions. If you decide that you would like to try a healthier spin on some of the dishes you typically make, the sky is the limit! You might be able to reduce the saturated fats from butter or cream, or added sugars, or even salt while not compromising the final creation. For example, some people enjoy applesauce or avocado in place of butter, reducing sugar or using fruit purees in baked goods, or substituting fresh lemon or various herbs in place of salt. You also might enjoy an entirely new version of a holiday dish, such as a mushroom gravy, cauliflower gratin, or a mashed sweet potato.
Mindful eating allows us to listen to what our body needs.
No matter what we decide to eat or drink this holiday season, it stands to reason that being present to the experience matters. Sometimes we become distracted by stress and busy schedules, and this can compromise how we interact with food. Mindful eating involves paying attention without judgment. Sometimes we can truly savor our food or drink when we give it the attention it deserves. At the same time, we can also notice how our body responds when eating this way. This requires practice and fine-tuning, but with time we might be able to use mindfulness so that eating and digesting are in tune with what our body and mind require.
