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Cooking for Cancer Part 3: Nutrient Dense Foods

Writer's picture: Dr. Alex ArmitageDr. Alex Armitage

By Dr. Alex Armitage, DNP, CNL, APRN, FNP-BC Specialist in Supportive Palliative Care, and passionate advocate for holistic well-being.



Food is medicine, fueling the fight and fortifying your resilience!



Dr. Alex and her mother enjoying a healthy drink, with a background of red raspberries for artistic effect


This was my first time meating Sally. I had reviewed her medical chart before this appointment and knew that she had lost 40 pounds unintentionally over the last few months. She shared with me that at first she just thought that the diet she was never able to stick to was finally working, but her excitement faded as she became fatigued and weak, which led to the discovery of her cancer. When I asked about her meals, she shrugged, “Not much. Nothing tastes good, and I get full really fast.”


Unintended weight loss can complicate a cancer journey and interfere with treatment and recovery. Losing weight unintentionally can weaken the immune system, reduce energy levels, and hinder the body’s ability to heal and respond to treatments effectively. Cancer itself is highly metabolic and can cause weight loss, and then the side effects from treatment such as taste changes, reduced appetite and nausea compound the problem. It’s a vicious cycle: the body needs more calories to fight cancer and recover from treatments, but symptoms like nausea, taste changes, and fatigue often make eating enough feel impossible. As a result, many patients struggle to eat enough. That’s where nutrient-dense foods come in.


When I explained the concept of nutrient-dense foods to Sally, she looked at me with curiosity and asked, “What is that?”



What Are Nutrient-Dense Foods?

An array of whole, nutrient dense foods arranged on a board

Nutrient-dense foods pack a lot of vitamins, minerals, and energy into a small amount of food. For people like Sally, who can’t eat large meals, this means focusing on foods that give the body the most “bang for its buck.” Think of nutrient-dense foods as the opposite of “empty calorie” foods like chips or soda. Instead of just providing calories, nutrient-dense foods nourish the body with essential nutrients to sustain energy, support the immune system, and promote healing.



Some examples include:

  • Healthy fats: Avocado, olive oil, nut butters, seeds, and fatty fish like salmon.

  • Proteins: Eggs, fish, meats, tofu, lentils, and plain full-fat yogurt.

  • Carbohydrates: Sweet potatoes, oats, whole-grain bread, and brown rice.

  • Vitamins and minerals: Dark leafy greens (spinach, kale), brightly colored vegetables (carrots, bell peppers), and fruits like berries, oranges, and bananas.

  • Energy-dense snacks: Nuts, seeds, dried fruits and smoothies with added nut butter.



The Challenge of Eating When Appetite is Low

For Sally, the idea of eating nutrient-dense foods made sense, but the thought of actually eating was daunting. “I get full so fast,” she said. That’s when I suggested a strategy that’s been helpful for many of my patients: eating small, frequent meals throughout the day. Instead of three big meals, aim for five or six smaller ones. This approach keeps the body fueled without overwhelming the stomach.


To make it easier, I shared these tips with Sally:

  1. Keep meals simple: Focus on easy-to-prepare or ready-to-eat options, like pre-cut vegetables, roasted chicken, or pre-cooked grains.

  2. Add healthy fats for extra calories: Drizzle olive oil over roasted vegetables, avocado slices or add fresh butter to scrambled eggs.

  3. Make smoothies your friend: Blend fruits, spinach, plain full-fat yogurt, and nut butter for a nutrient-dense drink.

  4. Prioritize protein: Aim to include a source of protein at every meal or snack. Hard-boiled eggs, hummus, or a handful of nuts are quick options.

  5. Keep snacks handy: If you have good food in your house you are going to eat good food! Keep prepped fruits, vegetables, trail mix, boiled eggs, yogurts and other quick to grab whole foods available.

    A photo of salmon with sour cream, and a quote saying "If you keep good food in your fridge, you will eat good food"


    Building Simple, Cost-Effective Meal Options

Together, Sally and I brainstormed some basic, affordable meal options that are easy to prepare and relied on whole, unprocessed foods. Here’s what we came up with, organized into breakfast, lunch/dinner, and snack ideas for flexibility:


I have added some links to recipes for your convenience, but feel free to follow along with your own favorite recipes.


Breakfast Ideas

Lunch/Dinner Ideas

Snack Ideas

Soft-boiled eggs with whole grain toast and real butter.

Lentil soup with garlic-and-cheese bread.

Guacamole and chips.

Oatmeal with honey, milk, fresh berries, and a sprinkle of cinnamon. Add granola for extra texture.

Herb-roasted chicken with brown rice and roasted vegetables or a simple salad.

Sliced apple with peanut butter or cheddar cheese slices.

Smoothie with a frozen banana, seasonal fruit, spinach or kale, and nut butter.

Handful of mixed nuts or trail mix if preferred.

Scrambled eggs with whole grain toast and butter. Add cheese, meat, and herbs or spices.

Chicken and broccoli stir fry. Or any other kind of stirfry that pleases you.

Celery sticks with cream cheese.

"Empty the Fridge" crustless quiche (See below for the recipe).

Slow cooker pesto chicken (See Cooking with Cancer Part 1 for directions) with rice and veggies.

Whole milk yogurt with fresh berries and granola.

Greek yogurt parfait layered with berries, granola, and a drizzle of honey.

Baked salmon fillet with a squeeze of lemon, steamed broccoli, and mashed sweet potatoes.

Hummus and veggie sticks (carrots, celery, or bell pepper).

Peanut butter and banana toast on whole grain bread with a sprinkle of chia seeds.

Black bean and veggie quesadillas with salsa and a dollop of sour cream or plain Greek yogurt.

String cheese paired with a few whole-grain crackers.

Cottage cheese bowl with diced fresh fruit (like pineapple or peach) and a handful of nuts.

Popcorn lightly sprinkled with salt or nutritional yeast.

Avocado toast with a sprinkle of salt, pepper, and a dash of chili flakes or a squeeze of lime.

Stuffed baked potato topped with chili, shredded cheese, and sour cream.

Homemade energy balls made with made with nuts and dates, or buy them from the health food isle.

Homemade granola (which is just about the best food on earth!)

Chicken and vegetable soup with simple ingredients like chicken, carrots, celery, and broth.

Frozen grapes for a refreshing, sweet treat.


You get the picture, right?

Keep it simple, keep it fresh and keep it real.

Make enough for leftovers!

Many leftovers can be frozen for those days when it is hard to cook (so buy some tupperware!)



 
Crustless quiche image

"Empty the Fridge" Crustless Quiche Recipe

This recipe is a perfect way to use up any leftover vegetables in your fridge and is easy to make, nutrient-dense, and delicious.


Ingredients:

  • 6 eggs

  • 3/4 cup cottage cheese (or heavy cream)

  • 1/2 tsp salt or to taste

  • 1/4 tsp each of black pepper, turmeric, smoked paprika, and thyme (or other herbs/spices you enjoy, such as garlic powder)

  • 1/2 - 1 cup cooked vegetables of your choice (e.g., mushrooms, onions, broccoli, red peppers, or green onions)

  • Optional: Chopped cooked meats like brisket add good flavor, use about 1/3 cup if you want to. I NEVER advise processed meats like ham, bacon or sausage as processed and deli meats are known to cause colon cancer (See statement by the World Health Organization at the end of this article)

  • 1/3 - 1/2 cup cheese of your choice for sprinkling on top (e.g., sharp cheddar)

  • 1/4 cup fresh parsley


Instructions:

  1. Preheat your oven to 350°F (175°C).

  2. In a mixing bowl, whisk together the eggs, cottage cheese, milk, salt, and your chosen spices.

  3. Grease a pie dish and pour the egg mixture into it.

  4. Evenly distribute the cooked vegetables (and meat if using) over the egg mixture.

  5. Sprinkle cheese on top and and then sprinkle with the chopped parsley.

  6. Bake for 35-40 minutes or until the center is set.

  7. Allow to cool slightly before cutting and serving.


This quiche can be eaten for breakfast, lunch, or dinner and is easy to reheat for leftovers! !



A Note on Protein Drinks

Commercial protein drinks can be a helpful option for supplemental nutrition in cancer patients. However, it’s important to remember that they are not intended to replace meals, they should be taken in addition to meals. When choosing a protein drink, look for nutritionally dense options with sufficient calories formulated as supplemental nutrition, not the ones intended for weight loss!



A Final Word of Encouragement

Dr. Alex having coffee

As we wrapped up our conversation, I reminded Sally that eating during cancer treatment isn’t about perfection. Some days might be harder than others, and that’s okay. The key is to do the best you can to nourish your body, one small meal at a time.


Sally left with a smile, feeling empowered to try new strategies and focus on foods that would help her feel stronger. For anyone else facing similar challenges, remember: even small changes can make a big difference. When you prioritize nutrient-dense foods and listen to your body’s needs, you’re giving yourself the best chance to stay healthy and resilient during your cancer journey.




 

Additional Reading

Here is why I tell EVERYONE that processed meats should be dropped from the diet. This is a public statement from the World Health Organization...


"An analysis of data from 10 studies estimated that every 50 gram portion [1.7oz] of processed meat eaten daily increases the risk of colorectal cancer by about 18%." - Wow! Like we don't have enough going on in our lives without this added risk, right?? And when last did you stop at eating only 1.7oz? So a 3.5oz serving would increase your risk by almost 40%.


What is processed meat?

"Processed meat refers to meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavour or improve preservation. Most processed meats contain pork or beef, but processed meats may also contain other red meats, poultry, offal, or meat by-products such as blood.


Examples of processed meat include hot dogs (frankfurters), ham, sausages, corned beef, and biltong or beef jerky as well as canned meat and meat-based preparations and sauces."

This also includes bacon and almost all deli meats!!!



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