The festive season is here, and while Christmas is a time of celebration and connection it can come with some unique challenges for those managing cancer. Whether you’re in treatment, recovery, or managing ongoing health needs, these holiday-specific nutrition tips will help you navigate cancer nutrition during the holidays with balance, confidence and care.
Fuel Your Body with Nourishing Festive Meals
The holidays are often filled with indulgent foods, but that doesn’t mean you have to miss out on delicious and nourishing meals. Here’s how to enjoy the festive spread while prioritising your health:
- Protein-Rich Main Courses: Christmas dinner often feature turkey, which is a great source of low-fat protein essential for tissue repair and recovery during cancer treatment. If you’re vegetarian or vegan, consider plant-based options like lentil or nut roasts, which are nutrient-dense and provide the protein your body needs.
- Festive Veggies: Load up your plate with a colourful vegetables like Brussels sprouts, carrots, sweet potatoes, and red cabbage. These are rich in vitamins, minerals, and antioxidants that support immune function and overall health.
- Healthy Fats: Avocado, olive oil, and nuts offer healthy fats that provide energy and aid in the absorption of fat-soluble vitamins (A, D, E). These are especially important for recovery and well-being. Avocado and smoked salmon for breakfast anyone?!
Managing Side Effects During Holiday Meals
Cancer treatments can impact appetite and digestion, making some holiday foods harder to tolerate. Here are some tips to keep your meals manageable and enjoyable:
- Nausea & Loss of Appetite: If you’re feeling nauseous or have a reduced appetite, try eating smaller, more frequent meals throughout the day. Don’t feel obliged to tuck into the main meal if you can’t manage it. Nibble on foods like crackers, toast, or plain pasta. Avoid heavy, greasy, or spicy dishes that may exacerbate discomfort. And try to stay out of the kitchen if the smells are too much for you.
- Fatigue & Energy: Fatigue is common during cancer treatment (9 out of 10 are affected!), which can make large holiday meals feel overwhelming. Focus on nutrient-dense options like a smoothie at breakfast, or ready-prepared meals or side dishes that help maintain energy levels throughout the day.
Navigating Holiday Drinks
Festive drinks can be a delightful part of the season, but it’s important to be mindful of your choices:
- Alcohol Tips: If you choose to have a drink, moderation is key.
- Mocktails: If you prefer to skip alcohol, try refreshing mocktail options like cranberry sparkle (cranberry juice and sparkling water) or a clementine spritz (clementine juice, soda water, and a sprig of rosemary).
Indulging in Holiday Sweets & Treats
Sweet foods don’t have to be off-limits during the holidays! Here’s how to enjoy them mindfully:
- Fruit-Based Desserts: try including some fresh fruit-based options like berry compotes or baked apples. They’re festive, nutritious and gentle on the digestive system.
- Healthier Sweets: Consider making your own treats at home, such as oat-based gingerbread cookies. Sweet craving? Try some medjool dates dipped in melted dark chocolate!
- But also: eat the chocolate! It’s safe to!
Top Tips for a Stress-Free Christmas
Whether you’re staying home or visiting loved ones, planning ahead ensures you can stay nourished and comfortable:
- Prioritise Rest: The holidays can be a busy and overwhelming time. Make time to rest, recharge, and try to keep to your normal wake-sleep pattern which helps manage fatigue.
- Communicate with Your Host: If you’ll be attending a gathering, let your host know about your dietary preferences or restrictions. Most people are happy to accommodate and ensure you feel comfortable. You might choose to bring your own food or snacks if needed, ensuring everyone enjoys a stress-free celebration.
Remember, Christmas is about celebrating with loved ones, and not stressing over food but enjoying the season in a way that makes you feel good. Prioritise rest, hydration, and balanced eating — and don’t hesitate to ask for support when needed. We’re offering 20% off all appointments until the end of January with the code WINTER20.
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