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  • Living with cancer blog

  • Dec. 22, 2009

    Put healthy foods in your holiday eating plans

    By Sheryl M. Ness, R.N.

16 comments posted

Living With Cancer

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Jacalyn See is a clinical dietitian at Mayo Clinic. She shares  tips on how to eat healthy during the holidays.

Photo of Jacalyn See, R.D., L.D. width=
Jacalyn See, R.D., L.D.

Food is an essential part of any celebration, and the holidays bring with them a smorgasbord of options. We often think of holiday food as rich and fattening and perhaps not very good for us. But you can find ways to eat healthy by adding more "cancer-blocking" foods into festivities. The below foods are good sources of antioxidants, phytonutrients, omega 3 fatty acids, fiber and/or other nutrients known to help prevent cancer:

  • Sweet potatoes
  • Pumpkin
  • Winter squash
  • Cranberries
  • Dried fruit
  • Dark chocolate
  • Salmon
  • Shrimp
  • Nuts
  • Wild rice
  • Popcorn
  • Clementines and other citrus fruits

You can incorporate these and other healthy foods in a variety of ways, such as:

  • Serve sweet potatoes or winter squash as a side dish in place of white potatoes. Deep orange vegetables are loaded with beta carotene.
  • Make pumpkin or cranberry bread. Pumpkin contains more beta carotene than any other food, and cranberries contain antioxidants.
  • Serve cranberry relish or sauce as a condiment or side dish; use cranberry juice in the holiday party punch.
  • Give or treat yourself to a box of clementines as a gift.
  • Snack on popcorn. Did you know that popcorn is a whole grain?
  • Wild rice is also a whole grain. Use it for soups, stuffing or as a side dish.
  • Make a dip out of smoked salmon.
  • Serve shrimp along with raw vegetables. Don't forget the cocktail sauce and salsa. Tomatoes are an excellent source of lycopene, vitamin C and potassium.
  • Add dried fruits and nuts to salads.
  • Consider making dips made from legumes, such as hummus or black bean dip, which are good sources of fiber and other phytonutrients.
  • Make a snack mix out of dried cranberries, almonds and dark chocolate bits. All nuts are high in antioxidants, protein, fiber, healthy fats, vitamins and minerals.
  • Use dark chocolate and walnuts in baked goods. Dark chocolate has more antioxidants (known as flavonols or phenols) than milk chocolate.

And don't think you have to avoid sweets. Contrary to popular belief, sugar doesn't feed cancer. But it can contribute to unwanted and unnecessary calories, so you may want to practice moderation.

I hope these suggestions got your imaginations running. Make sure to check out our healthy holiday recipes. And if you have other hints for healthy holiday eating or meal planning, or a favorite recipe or two, please share. Just don't forget to add the bake time and temperature.

Happy holidays!

Jaci See

16 comments posted

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  • March 21, 2012 12:31 a.m.

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  • March 19, 2012 4:21 a.m.

    I feel hesitant to ask senqtious at my routine checkups. I have had signifiant health concerns and still feel apprehensive to ask about continual symptoms that I have, because I feel they are often dismissed and not taken seriously. I still feel better when my physician makes that effort to connect and take me seriously as I am not a complainer but have legitimate concerns. In talking with many friends and colleagues, I find this to be a continual experience for many people. What guidance is out there to address the issue in communicating with doctors and specialists in the most direct and comprehensive way to not only get needs met but to help the patient be more assertive in both consultation and routine checkups. This would eliminate a lot of anxiety for people and therefore impact overall health and wellness.

    - Winniejohn

  • September 30, 2011 5:17 a.m.

    Its a nice and new kind of information for me. Everyone should be aware with this post. Thanks for sharing.

    -

  • July 25, 2011 10:44 p.m.

    I have been having a lot of trouble sleeping,I am tired all the time from treatments.Any natural sleep remedies,and anything that helps with the nasua. which hearing aid is best

    - robyn

  • May 17, 2011 6:12 p.m.

    the title is Living with cancer blog..... is there a list of what foods are good to eat if u are going thru chemo... everything has that metallic taste?

    - Rosie

  • May 17, 2011 7:05 a.m.

    Clementine can give me hot flushese ? I start to eat ... it's time of the year and I am feeling so tired Can not sleep and during the night I am a mess ..... hot flushes like a dog ! can be the clementines ??? is the only think that I eat diferent ..... what you think ?? Thank you Annie

    - Annie

  • November 22, 2010 3:24 p.m.

    I know very good healthy foods website fat burning foods check this out :)

    - gerr

  • November 7, 2010 6:33 p.m.

    Great post! I'm looking to make some changes in my own eating habits, so I appreciate your insight a lot! Thank you. I recently stumbled upon this blog like I did yours and I thought your readers may appreciate the advice of this couple: http://burisonthecouch.wordpress.com/2010/11/04/food-for-thought/ I've started to look for their stuff more regularly and I think I'm going to add your blog to my list as well. Thanks for the post!

    - Amy

  • September 20, 2010 6:08 p.m.

    All of these foods look like great healthy foods, but I have a feeling that by next year you will be able to put a few more on the list thanks to the Philips Airfryer

    - www.philipsairfryer.com

  • April 17, 2010 12:02 a.m.

    I have been emailed at different times that Asparagus Therapy is stopping cancer and other terminal illnesses. Specifically stated is taking 4TBLSP of Pureed (blended to a liquid drink) canned asparagus (cooked), not fresh, morning and later in the day works for kidney, liver, cancers & other illinesses???

    - Debbie

  • February 23, 2010 12:58 p.m.

    It realy gets so difficult, to know exactly, what to eat. There are so many contradictions out there, what are we to believe ? A great deal of the time, all we seem to recieve to our mail box, are people trying to get you to buy their book, to make them money. It is very refreshing to get mail from the Mayo Clinic, who are not on the make, and do give sound advice. Thank You Abigail

    - Abigail

  • January 4, 2010 5:12 a.m.

    i really like getting chicken breasts and putting a little marinade (you can get them at your local grocery store, and there are tons to chose from) and just grill it in a george foreman grill or bake it. its reallly simple and high in protein. try it with some broccolli or rice.

    -

  • January 3, 2010 2:17 a.m.

    Thanks ! Good advices

    - Bich Thuy

  • January 1, 2010 6:51 p.m.

    Great article. This is especially relevant for the kids. It is important that they relate these fun times to healthy foods too, not just junk.

    - drbretthill

  • December 29, 2009 9:24 a.m.

    Dear Kim, the blood type diet tells you which foods to eat or avoid based on your blood type. However, no scientific evidence supports the idea that what you eat should be based on your blood type.

    - Jackie

  • December 24, 2009 5:06 p.m.

    Some books say that smoked salmon are not to be consumed by people with blood type groups "A", "B" and "O". What are your views?

    - K Fai

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