Eating well after treatment is important to regain strength, speed recovery and overall well-being. Once you have recovered from treatment related side-effects, you want to take steps towards healthy eating and lifestyle. The following is a list of common questions around healthful diet.

• How can I eat a healthy well-balanced diet?
• What are some healthy snacking ideas?
• What are legumes?
• What are the different types of beans and how do I cook them?
• How can I introduce beans into my diet?
• What is a whole grain?
• What are some easy tips for including whole grains in my diet?
• How do I cook whole grains?
• I only know about whole wheat products. What are some other grains?
• How can I introduce fruits into my diet?
• How can I eat more vegetables?
• What is a serving size for alcoholic beverages?
Should I be following a vegetarian diet?
• Can a supplement pill give me all the nutrients that I need?

How can I eat a healthy well-balanced diet?

Enjoy a variety of foods from each food group everyday. Choose lower-fat foods more often.

Grain Products

• Choose whole grain and enriched products more often, such as whole wheat bread, whole wheat pasta or brown rice. Have 5 or more servings (as a minimum) every day.

One serving equals:

• 1 slice of whole-grain bread
• ½ bagel or ½ pita bread
• 125mL (1/2 cup) cooked pasta or rice
• 175mL (3/4 cup) cooked hot cereal
• 30g dry cereal (1/3 – 1 cup, depending on the cereal)

Examples of grains are wheat, oats, rye, rice, barley, millet, tapioca and buckwheat.

Examples of grain products are cereal, bread, crackers, muffins, bagels, pasta and tortillas.

Vegetables and Fruits

• Have 5 or more servings (as a minimum) every day.

One serving equals:

• 1 medium-sized vegetable or 125mL (1/2 cup)
• 250mL (1 cup) leafy green vegetables
• 125mL (1/2 cup) vegetable juice or fruit juice

Examples of leafy green vegetables are lettuce, romaine and spinach.

Milk Products

• Choose lower-fat products more often, such as skim milk, yogurt and cheese made with low fat milk (≤1% M.F). Have at least 3 servings every day.

One serving equals:

• 250mL (1 cup) milk or soy beverage
• 175g (3/4 cup) yogurt
• 50g (2 oz) cheese – a piece 1" x 1" x 3"

If you don't eat milk products you may not get enough calcium and Vitamin D.

Choose calcium-fortified soy beverages or tofu and other calcium rich foods, such as beans, blackstrap molasses, spinach, broccoli, almonds and salmon and sardines (with bones).

Meat & Alternatives

• Choose leaner meats, poultry and fish, as well as dried peas, beans, lentils more often. Have 2 servings every day.

One serving equals:

• 100g (3 oz) meat, poultry or fish
• 250mL (1 cup) cooked legumes
• 100g (1/3 cup) tofu
• 2 eggs
• 30mL (2 tbsp) nut butter or seed butter
• 60 mL (4 tbsp) nuts or seeds

Examples of legumes are kidney beans, soybeans, chickpeas, split peas and lentils.

Other Foods

• Other foods provide taste and enjoyment but are not part of the four food groups. Examples are sweets, fats and oils, higher-fat snack foods and higher-fat desserts. These foods can be eaten in moderation.

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What are some healthy snacking ideas?

Did you know that snacking can be a healthy part of your day? When you snack, you can more easily control your appetite at meals which may help you to maintain or lose weight. Remember, all foods can be eaten at snack times - you don't have to eat special "snack foods".

Here are some tips for healthy snacking:

• Keep your cupboard well stocked with tasty, nutritious snacks since they are more likely to be eaten if they are available. Have the snacks ready-made. Low fat muffins in your freezer are a good example. 
• Eliminate temptation by not keeping high fat snacks in the house. 
• Be aware of portion sizes. Snacks are usually smaller than meals.
• If you are eating a higher fat snack, share it with a friend and eat it slowly.
• Eat higher fat or sugar foods less often. For example, have potato chips once every two weeks instead of every week. Try popcorn or pretzels as an alternative.
• Try not to add any extra fats to your snack such as margarine, butter, mayo or oil. Add flavor by using foods like jam, salsa and mustard which are fat free.
• Replace some of your higher fat snacks with lower fat versions such as lower fat granola bars or cookies. But don't eat a larger portion just because it is lower in fat.
• Buy pre-packaged cut vegetables to nibble on or wash and cut vegetables and store in a container for a quick snack.
• Limit your portion sizes by re-closing the bag and putting it away immediately after filling a small bowl or plate.
• For variety, choose foods that you might not normally include in your regular meals.
• Choose snacks that give your jaws a workout. Fresh fruits and vegetables take longer to eat than drinking a glass of juice and you will feel more satisfied.
• If you find you overeat before dinner, plan a low-fat, satisfying mid-afternoon snack to carry you through to dinner time.
• Have a snack before you shop for food. Make sure you follow a list and try to stay away from the higher fat processed snack foods.
• If you snack on the run, try to choose foods from the list below. Remember that packaged "snack foods" tend to be higher in fat.

What to choose for the munchies?

Try some of these ideas: 

• plain cookies like graham wafers, arrowroots and fig newtons 
• rice or corn cakes - plain or with low-fat cheese and salsa
• low-fat cottage cheese and fruit
• low-fat yogurt (skim or 1%MF)
• home-made muffins
• air-popped or microwave light popcorn - top with spices and a sprinkle of parmesan cheese
• mexi-popcorn - popcorn with grated low fat cheese, dipped in salsa
• raw vegetables with a yogurt or nonfat sour cream dip 
• dried fruit
• small bag of pretzels 
• low-fat cheese and crackers
• frozen grapes or bananas
• fresh fruit salad or fruit kabobs
• sherbet or ice milk
• an english muffin, toast, or bagel with jam or jelly
• a mini pizza with low fat cheese on an english muffin
• a baked potato topped with low fat yogurt or nonfat sour cream and salsa
• a bowl of hot or cold cereal with fruit and low-fat milk
• a cup of soup - homemade, dehydrated or canned 
• piece of fresh fruit - apple, banana, pear, orange 
• hot chocolate or steamed milk made with low-fat milk 
• small portion of leftovers
• hummus and pita bread
• glass of low-fat milk or soy milk

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What are legumes?

Beans and legumes are healthy, popular foods enjoyed around the world. Legumes come from plants with seed pods that split on both sides when ripe. They are inexpensive and easy to incorporate into your favourite dishes.

Healthy benefits are plentiful - they are a rich source of protein, complex carbohydrates and fiber, low in saturated fat and important sources of B vitamins. Most beans are very similar in their nutritional content and are an excellent source of energy.

These foods are part of the Meat and Alternates food group. One-half cup of cooked legumes (beans and lentils) provides the same protein as one ounce of meat. Some examples are:

• Beans: Black, kidney, lima, white, pinto, garbanzo (chickpeas) and soy beans
• Peas: Yellow and green split peas (not garden peas)
• Lentils: Yellow, red and green

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What are the different types of beans and how do I cook them?

Beans and legumes can be purchased in different varieties for your convenience (dry, canned, frozen, and fresh). Each has unique appearances, flavours, different cooking time and some different uses.

Dry Bean Tips:

• Remove any bits of foreign matter found among the dried beans from storage.
• Always store dry beans in a dry, airtight container at room temperature.
• Use dry beans within one year for best results.
• Always rinse beans before using.
• Refrigerate cooked beans and use within 4-5 days.
• Freeze extra cooked beans in an airtight container and use within 6 months.

Canned Bean Tips:

• They are already cooked and only need re-heating in recipes.
• Store in a cool dry place and use within 1 year for best results.
• Rinse canned beans to reduce their sodium content

To Soak or Not to Soak?

• Split peas and lentils do not require soaking before cooking.
• Beans and whole peas must be soaked before cooking. Always discard the soaking water.
  Soaking methods
• A general rule of thumb is to use 3 cups of water for each 1 cup of dried beans or whole peas. Remember to sort and rinse the beans before soaking.
• Quick Soak: Easy way of soaking beans for the same day as cooking.
  Bring to a rolling boil for 2 minutes. Remove from heat, cover and let stand for 1 hour. Discard water before cooking
• Microwave Soak: Cover and microwave on high for 10-15 minutes. Let stand for 1 hour and discard the water before cooking. Overnight Soak: Will keep their shape better and have a more uniform texture. Soak beans overnight and discard the water before cooking.

How to Cook Dried Legumes

Preparing legumes is quite simple but it does take some extra time. Canned varieties can be used for convenience.

1 cup dried beans = 3 cups cooked beans or 6 servings.

Cooking Tips

• One pound of dry beans equals about 2 cups of dry beans or 5 cups of cooking beans.
• Two cups of dry lentils yields about 3 - 3 1/2 cups cooked lentils.
• Simmer beans gently as boiling will cause skins to split.
• Cook beans just until barely tender if they are to be cooked again in a recipe.
• A tablespoon of butter or margarine to the cooking water will help to reduce foaming.
• Salt and acids (ie. lemon juice) will impair the softening process of beans so add these closer to the end of the cooking time. 
• Rinse canned beans or soaked beans to reduce the gas-producing properties of beans.

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How can I introduce beans into my diet?

• Start by adding small amounts of beans or lentils into meat dishes and casseroles. 
• Increase the proportion of beans or lentils while gradually decreasing the meat ingredients.
• Substitute cooked mashed lentils for some of the meat in spaghetti sauce.
• Add kidney beans to taco fillings and burritos.
• Try canned chickpeas in a Chef's Salad.
• Stir canned peas into your favourite casserole.
• Add twice the amount of kidney beans to a chili.
• Add black-eyed peas into a homemade soup during cooking.
• Have lentil soup with a whole wheat bun.
• Try hummus wit whole wheat pita bread.
• Have a bean dip with crackers for an appetizer.
• Snack on roasted beans.

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What is a whole grain?

A whole grain is the entire edible part of any grain: wheat, corn, oats, and rice. It contains all parts of the plant kernel.

The whole grain, or seed, contains three main parts: bran, endosperm, and germ.

• The bran makes up the outer layers of the grain and provides large amounts of B-vitamins, trace minerals and dietary fiber.
• The endosperm, which is the inner part of the grain, has most of the protein and carbohydrate and just small amounts of vitamins and minerals. White flour is ground from the endosperm.
• The germ or embryo is quite small but very important for sprouting. It has B-vitamins, trace minerals and some protein.

It is a whole grain if the first ingredient says:

• rye
• whole grain
• whole wheat

It is mostly refined if the first ingredient says:

• made with whole grain or whole wheat
• seven-bran 
• seven-grain 
• multi-grain
• wheat
• stoned wheat or cracked wheat

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What are some easy tips for including whole grains in my diet?

Whole grains add texture, flavour, and colour to your diet. They have a pleasant 'nutty' flavour and in some cases - such as bread - make the food denser.
Aim for three servings of whole grains per day. Choose from a variety: wheat, barley, corn, millet, oats, rye.

• Make grains the focus of your meal by increasing the portion size.
• Choose whole wheat, rye or flaxseed breads (pitas, bagels, buns, crackers) instead of refined bread products.
• Try couscous, quinoa, bulgur, barley or buckwheat (kasha). Look in a vegetarian cookbook for tasty recipes.
• Opt for brown or wild rice.
• Toss couscous or rice with grated citrus peel, a dash of cinnamon and a few tablespoons of raisins for variety.
• Try whole wheat or vegetable pastas.
• Look for cereals that are whole grain and high in fibre (shredded wheat, Corn Bran® , oat bran, muesli).
• Sprinkle 1 to 2 tablespoons of 100% bran cereal on your favourite breakfast cereal.
• Substitute up to one quarter of white flour in recipes with whole wheat flour.
• Look for '100% whole wheat' with 2 or more grams of fiber per slice.
• Experiment by trying a new whole grain, such as bulgur or quinoa.
• Add colour to your diet. Replace white bread and white rice with whole wheat bread and brown rice.
• Mix a whole grain breakfast cereal with your regular brand.
• Look for whole grain crackers with at least 2 grams of fiber per ounce. 
• Use whole wheat flour for pancakes.
• Include popcorn as a snack.
• Add cooked bulgur to your salad.
• Add quinoa to stews.
• Mix flaxseed meal or powder to hot cereals.
• Add barley to soups.

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How do I cook whole grains?

The directions are the same for all types of grains but the simmering and standing time can vary for each one.

• Rinse the grain under running water.
• Bring the cooking water to a boil. 
• Add the grain.
• Bring the water to a boil again, cover the pot, lower the heat and simmer until all of the water has been absorbed.
• Let stand for a few minutes before serving.

• Cooking times may vary. The best measure of doneness is tenderness. 
• Cooked whole grains can be kept refrigerated for 2-3 days. You can also freeze them.

Storage:

Store whole grains in airtight containers in a cool, dry place. They naturally contain small amounts of oils which can go rancid in the summer months.

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I only know about whole wheat products. What are some other grains?

Does enriched flour contain all the important nutrients as whole wheat flour?

• Enriched flour contains only three B-vitamins and iron. You will miss out on the fibre, magnesium, vitamins E, B-6, copper, zinc, and phytochemicals that are in whole grain.

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How can I introduce fruits into my diet?

• begin your day with at least 2 fruits (1 could be juice) 
• top hot or cold cereal with fresh or dried fruit
• choose larger pieces of fruit
• keep fresh or dried fruits handy for snacking
• make frozen fruit kabobs
• prepare frozen "fruit-sicles" with fruit juice and chunks of fruit
• try strawberries, orange or grapefruit segments in spinach salad
• mix fresh or dried fruit with yogurt, frozen yogurt or ice cream
• add extra fresh or frozen berries, dried fruit or grated citrus rind in baked goods (muffins, loaves or cakes)
• use fruit purees (applesauce, mashed banana, baby food prunes) to replace some of the oil in baked good recipes
• try frozen, fresh or canned fruit in a milkshake

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How can I eat more vegetables?

• add vegetables to your omelette
• make vegetables the focus of the meal, update a favorite dish by changing the meat–to-vegetable ratio, chicken stirfry with vegetables can become vegetable stirfry with chicken: try vegetarian pizza or chili
• have pre-cut vegetables available for snacking
• purchase packages of fresh, pre-cut carrots, salads and coleslaw
• when possible, choose dark green salad leaves – the darker, the more nutritious
• drink vegetable juices instead of pop
• add frozen vegetables to rice, pasta, ready-made sauces or soups
• add extra vegetables to your favorite homemade soups
• add pureed leftover vegetables to soup stock
• add more vegetables to sandwiches; try shredded carrots, green or red pepper strips
• try shredded cabbage, grated carrot, chopped peppers, chopped tomatoes and cubed cucumber in tacos
• add grated carrot and red pepper to potato salad
• add grated carrot or zucchini to muffin batter
• be creative and add spinach, thinly sliced zucchini and artichoke hearts to your pizza

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What is a serving size for alcoholic beverages?

These examples equal one serving of alcohol:

• one 12 ounce bottle of beer 
• 5 ounces of wine 
• 1½ ounces of hard liquor

If consumed at all, limit alcohol drinks to less than 2 drinks a day for men and 1 for women.

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Should I follow a vegetarian diet for cancer prevention?

It is reasonable to conclude that vegetarians have a reduced incidence of some types of cancer in comparison to the general population, but it is not known to what extent vegetarian diets play a role in reducing cancer risk. A well-planned vegetarian diet can be a healthy choice and may reduce the risk of certain types of cancer, but it is important to include a wide array of foods for maximum benefit. A healthy diet including small amounts of lean meats and animal products and a high consumption of plant-based foods can also be a healthy alternative.

Choose the foods that work best with your lifestyle and incorporate other positive lifestyle components such as regular physical activity and maintaining an appropriate weight.

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Can a supplement pill give me all the nutrients I need?

A multi-vitamin and mineral supplement can provide some important nutrients. However, it will not contain fibre, carbohydrates, fats, proteins and phytochemicals that are a part of a healthy diet. A daily pill will not turn a poor diet into a healthy one and is not a substitute for eating fruits and vegetables. Besides, food tastes better!

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