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Nutrition Guide:
For People Living with Cancer
Loss of Appetite
I don't feel like eating much. What can I do?
Loss of appetite is one of the most common complaints expressed by people with
cancer. People may lose their appetite because they feel sick from treatment or
because they are upset or depressed about having cancer. Unfortunately, there is
no easy answer for this problem. Try each suggestion until you find those that
work best for you.
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Eat more when you feel the hungriest.
Get the satisfaction of finishing a meal by taking small portions. You can
always go back for seconds.
Eat a number of small meals and snacks during the day instead of 3 large
meals.
Have ready -to-eat snacks to nibble on such as cheese and crackers, hard
boiled eggs, canned pudding, ice cream, yogurt, granola bars, muffins,
nuts and seed mixtures.
Eat the foods you enjoy the most.
Eat in a pleasant atmosphere to raise your spirits. Eat with family or
friends, or eat at a restaurant for a change.
If you have lost weight since the cancer treatment started, read Cancer
and Unintentional Weight Loss for more tips to include calorie-dense food.
Cancer and Unintentional Weight Loss
Q: My boss was diagnosed with esophageal cancer a year and a half ago and
has undergone surgery removing part of the stomach, radiation and
chemotherapy. Currently he has problem maintaining his healthy weight.
A: Weight loss after a scheme of cancer treatments is caused by multiple
reasons: decreased appetite due to nausea and vomiting, taste change, altered
metabolism, early satiety, decreased absorption due to diarrhea etc. Severe
weight loss and malnutrition can compromise the immune system and general
well-being.
Part of your boss's stomach was removed as a result of surgery, which can cause
early satiety. In this case, every bite counts!!!! Include calorie-dense foods or
high energy and high protein foods in the diet.
10 ways to include calorie-dense
foods in his diet:
1. Eat small servings frequently. Try
to eat at least 5-6 small meals
daily
2. Have high calorie ready-to-serve
snacks on hand: cheese sticks,
hard boiled eggs, ice cream, yogurt
and canned pudding
3. Add butter/margarine, mayonnaise
and jam to the toast, sandwiches,
bagels or muffins
4. Add salad dressings or mayonnaise
to salads
5. Use vegetable oils in cooking
6. Add sour cream to baked potatoes
and butter/margarine to mashed
potatoes
7. Have cream-based soup instead of
clear broth
8. Sprinkle extra cheese on favorite
pasta dish and pizza
9. Drink homo or 2% milk instead of
skim milk
10. Prepare home-made shake; or try
commercial nutritional liquid
supplements such as Ensure Plus
and
Nutrition Guide:
For People Living with Cancer
Feeling Tired
I am so tired that I find it difficult to eat. What can I do?
Feeling tired makes shopping for food, cooking, and even eating a meal difficult.
Try the following tips to get the food you need. Remember, food will help give
you energy and stamina.
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Use frozen, canned or ready-to-use foods or meals
Prepare extra servings of your favorite foods and freeze them for times
when you don't feel like cooking
Have ready-to-eat snacks to nibble on such as cheese and crackers, hard
boiled eggs, canned puddings, ice creams, yogurt, granola bars, muffins,
nuts, dried fruits and seed mixtures
Eat foods that have a lot of calories
Invites family or friends over to help you cook a meal
Consider using community programs such as Meals on Wheels, home care
services, or grocery delivery services to help with shopping or cooking
meals. Ask your dietitian for more information
For People Living with Cancer
Nausea and Vomiting
Eating makes me feel sick and sometimes I can't keep the food I eat
down. What can I do?
Nausea and vomiting can keep you from getting the nutrients and energy you
need. Eat what you can and be sure to get enough fluids. You may find the
following tips helpful.
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Take anti-nausea medication as prescribed by your doctor. Check with
your doctor if you are having problems keeping food down
Drink at least 8 to 10 glasses of fluids daily to avoid dehydration. Sip fluids
frequently between meals
Try drinking chilled or frozen fluids. Freeze drinks in ice cube trays or as
popsicles
Nutrition Guide:
For People Living with Cancer
Sore Mouth, Sore Throat
How can I cope with a sore mouth and throat?
A sore mouth and throat may be caused by radiation therapy, certain
medications, chemotherapy and/or infections. Eating can be made easier by
taking care of your mouth and carefully choosing the foods that you eat. The
following suggestions will help you eat better.
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Make sure your doctor is aware of any mouth problems you may be
experiencing. Your doctor or nurse will be able to give you tips about
mouth care and mediations that will ease mouth or throat pain
Rinse your mouth with baking soda and water mouthwash often during the
day to help clean and refresh your mouth. See below for the recipe
Drink at least 8 to 10 glasses of fluids daily to avoid dehydration
Make every bite count. Choose foods and drinks that are high in calories
and protein.
Eat and drink frequently during the day. Try eating every two hours and
sipping fluids throughout the day
Choose foods that are easy for you to chew and swallow. Start with high
calorie fluids if chewing is difficult for you. Gradually introduce solid foods
as you are able. See Foods that may be hard to chew or swallow.
Baking Soda and Water Mouthwash
5 ml
Baking Soda
1 tsp
500 ml
Water
2 cups
Combine baking soda and water and mix well.
Eating with a Sore Mouth, Sore Throat?
Foods that may be hard
to chew or swallow
Rough or Crunchy Foods:
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dry cereals
dry toast,
popcorn, nuts,
plain rice
fried foods
raw vegetables
and hard fruits
Foods to try
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Dry Foods:
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baked or fried
meats, chicken or
fish
cookies, crackers,
bread and buns
dry cakes
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Beverages:
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beer, wine, hard
liquor
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cooked cereals or dry cereals
soaked in milk
pancakes, french toast, pasta
dishes
foods cooked or simmered in
sauces or liquids
soft fruits, mashed or cut up
such as bananas, canned
peaches, pears and fruit
cocktail
baby foods e.g. vegetables and
fruits
add butter, margarine or
sauces to vegetables
foods cooked or simmered in
liquids (e.g. stews with ground
or finely chopped meats, hearty
soups)
soft casseroles egg macaroni
and cheese, egg dishes
meats that have been chopped,
ground or blenderized
meats served with gravy,
sauces or soups
baby foods e.g. meats
cookies dipped in drinks
crackers or bread soaked in
soup
add butter margarine,
mayonnaise or salad dressing
to moisten foods
pour cream or custard sauce
over cakes
puddings, jello, custards
milk, milkshakes and food
supplements
juices (except orange,
grapefruit and lemonade), fruit
nectars
flat soft drinks and nonalcoholic beer
Tart or Acidic Foods:
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foods made with
citrus fruits such
as oranges,
grapefruits,
lemons
foods made with
tomatoes( e.g.
juices and sauces)
Foods that are too Hot or
too Cold:
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very hot
beverages or
soups
very cold
beverages or
foods
Highly Seasoned Foods:
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pepper, curry,
chili seasoned
dishes, or salty
snack foods
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add water or milk to drinks if
you find them too strong
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canned peaches, pears, fruit
cocktail, applesauce, fruit
flavoured drinks (e.g. koolaid)
or nectars
sauces made with milk, cream
or cheese
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warm beverages or soups (let
hot foods cool off to a
temperature that is best for
you)
puddings, milkshakes or melted
ice cream
garlic, onion or herb
seasonings, cream or cheese
sauces
Dry Mouth Thick Saliva
Nutrition Guide: For People Living with Cancer
I have had a dry mouth and thick saliva since my cancer treatment
began. How can I cope with this?
Radiation to the head and neck area can change the type and amount of saliva
that your mouth produces. A dry mouth and thick saliva may become a problem.
Try these suggestions:
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Rinse your mouth with baking soda and water mouthwash before meals
and often during the day to help clean and refresh your mouth. See
instructions below:
Baking Soda and Water Mouthwash
5 ml
Baking Soda
1 tsp
500 ml
Water
2 cups
Combine baking soda and water and mix well.
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Sip liquids frequently. Carry a water bottle filled with your favorite
beverage
Try sweet or tart drinks such as warm tea with lemon, lemonade,
sweetened iced tea with lemon and soft drinks. They may help your mouth
produce more saliva. Do not try this if you have a sore mouth or
throat.
If you find it difficult to use milk and milk products, try using lower fat
milk products such as 1% and skim milk before cutting milk out of your
diet completely. Drink water after drinking milk to rinse your mouth
Use lots of fluids with meals to help keep foods moist and make them
easier to swallow
Use butter, margarine, sauces or gravy on dry foods
Apply your lips with lip balm or chapstick (check with your nurse or
radiation technologist about which ones are recommended)
Try these Soft, Moist food ideas
Nutrition Guide:
For People Living with Cancer
Taste Changes
I find that some foods taste strange. What can I do?
Many people with cancer find that certain foods taste different. Each person's
taste is affected differently so you will need to find which foods appeal to you.
Here are some tips to help you deal with taste changes.
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Some people find that meats have a bitter, metallic taste. Try chicken,
turkey, dairy products, peanut butter, eggs, tofu, fish, seafood, legumes
and seeds and nuts for other sources of protein. Try using plastic utensils
if food tastes metallic.
Rinse your mouth often with baking soda and water mouthwash. See
Mouthwash recipe
Choose foods that smell and look good to you
Tart foods may help to overcome a metallic taste. Try citrus juices,
lemonade, cranberry juices and pickles. Do not try this if you have a
sore mouth or throat
Try seasoning meats with different spices, herbs and sauces available at
your local grocery store
Choose foods that do not leave a strong aftertaste
If you find some drinks are too strong or too sweet, try adding water
Keep trying a variety of foods and you may find a new favorite
Nutrition Guide:
For People Living with Cancer Diarrhea
How can I cope with diarrhea?
Many things can cause diarrhea including radiation therapy, chemotherapy and
certain mediations. It is important to watch what you eat if you have diarrhea
since diarrhea can cause dehydration. Take special care to:
1) Drink at least 8 to 10 glasses of fluid everyday. This will replace lost
fluids. Water, juices (except prune juice), broth or consomme, ginger ale,
Gatorade jello and weak tea are all good sources of fluid.
2) Watch how long you have diarrhea. If it lasts more than 2 days, contact
your doctor. Unfortunately, these is a lot we do not know about the effects that
foods have on diarrhea. The treatment of diarrhea is different for each individual.
The following suggestions have been used by people with cancer who were trying
to cope with diarrhea. You should not try these all at once, rather try a couple
suggestions at a time to find those that work best for you. This will prevent you
from avoiding some foods unnecessarily.
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Limit foods that contain caffeine such as coffee, strong tea and cola
beverages
In some cases milk and milk products such as milk, cheese, pudding and
ice cream can made diarrhea worse. Reduce your use of these foods to see
if your diarrhea gets better. If you think these may be a problem, talk to
your dietitian or doctor for more information. Lactose-free milk or soy
beverages may be better tolerated.
Limit your use of high fat foods such as fried foods, fatty meats, high fat
desserts, excess butter, margarine, higher fat milk products (homo milk,
cream) and greasy snack foods
Try to reduce the amount of fiber in your diet. Fibre is found mostly in
fruits, vegetables, whole grain breads and cereals, nuts and seeds. See
Low fiber foods
Some people find that removing the skins, seeds and membranes from
fruits and vegetables makes these foods easier to digest. Canned or wellcooked fruits and vegetables may also be easier to digest.
Try eating several small meals throughout the day
Limit your used of dried fruits, berries, rhubarb, legumes (lentils, kidney
beans, lima beans), peas, corn, broccoli, spinach and nuts. They may
make diarrhea worse for some people
If you have gas or cramping you may find it helpful to avoid foods that can
increase gas production. These include dried peas and beans, broccoli,
cabbage, cauliflower, onions, brussels sprouts, carbonated beverages,
beer and chewing gum
When diarrhea is no longer a problem, gradually resume a normal diet
Nutrition Guide:
For People Living with Cancer Constipation
How can I cope with constipation?
Constipation may be caused by many factors. These could include using certain
medications (e.g. pain medications, sedatives and antidepressants), eating
mostly soft or liquid foods which are low in fiber, and/or being less physically
active. Try these ideas to help you manage constipation:
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It is important to drink at least 8 to 10 glasses of fluid a day. This will help
soften your stool.
If you are using medications that have made you constipated, you may
need to limit your use of high fiber foods. These foods can make
constipation worse for some people on medications. Talk to your doctor or
pharmacist if you think that you medication is making you constipated.
If you are not using medications that cause constipation, try using high
fiber foods to help soften your stool. Use High Fiber Foods to help increase
the fiber in your diet.
Take a walk if you are up to it. Exercise helps to ease constipation.
If none of these suggestions works for you, talk to your doctor or
pharmacist about which medications may help to ease your constipation.
Anti-Cancer Superfoods
The World Cancer Research Fund estimates that around 35 percent, and
possibly as many as 70 percent, of cancers are linked to dietary factors. Learn
how to reduce your risk with the right foods.
The list of dietary influences on cancers is long. Diets low in fruits and vegetables
are factors in many cancers, those high in salt contribute to stomach cancers and those
too high in calories overall can promote hormone cancers such as breast. Smoked and
burned foods, such as those cooked on barbecues, are significantly linked to many
cancers. And regular alcohol intake is strongly linked to increased breast cancer risk
in younger (premenopausal) women. Additionally, smoking remains one of the
biggest killers as a trigger of lung cancer.
But the good news is that while some foods, and chemicals in foods, have cancerpromoting (or carcinogenic) effects, many more foods have very positive effects on
the initiation and progress of cancer. They have strong anti-cancer effects that have
been identified in countless research papers.
So next time you go to the supermarket, make a point of adding the following foods to
your basket. By eating these foods on a regular basis you can significantly reduce
your statistical risk of developing a number of types of cancer.
Broccoli
Effective against: Most cancers
Works because: The slightly bitter flavor of broccoli (and its cousins Brussels
sprouts, cabbage and cauliflower) is the reason for the impressive track record these
vegetables have in deterring cancer. The bitter chemicals isothiocyanates and
glucosinolates actually interfere with cancer progression and deactivate harmful
estrogens associated with hormonal cancers such as breast and ovarian cancers.
Garlic
Effective against: Stomach, colon and most cancers
Works because: The smelly compounds in garlic are potent anti-cancer agents. All of
the onion family, including leeks and shallots, contain these compounds but garlic is
the most rich. Trials have shown that chemically induced cancers can be interrupted
by the active compounds formed from allicin from garlic. To get the most out of
garlic chop the clove and leave it to "mature" in the air for 15 minutes, and then use it
in your cooking. Heating prior to this "maturation time" by air neutralizes the
important compounds.
Tofu
Effective against: Breast, ovarian and prostate cancers
Works because: The isoflavones the soya bean contains have a gently estrogen-
mimicking effect in the human body. This helps to block the effects of more
aggressive estrogens, both natural and those from environmental chemicals from
sources such as plastics and pesticides. This has the effect of limiting the risk of
hormone-linked cancers in both women and men. Tofu may be more effective than
other soya products or soya supplements as it has been fermented and some
potentially negative compounds have been neutralized. The Japanese and Chinese
who eat tofu regularly have low risks of these cancers.
Oily Fish
Effective against: Colon, prostate and breast cancers
Works because: The omega-3 fatty acids have a profound effect on cell
metabolism and communication. These fatty acids also act as anti-inflammatory
agents, which may be a reason for their influence on colon cancer. When the diet is
higher in polyunsaturated fatty acids, such as the omega-3s, it also limits the intake
and the effects of saturated fats, which are linked to increased risk of some cancers.
Green Tea
Effective against: Most cancers
Works because: The active compound in green tea, EGCG (epigalocatechin-3gallate) is believed to be one of the strongest antimutagenic compounds found in
plants; this means it has the effect of stopping damage at a genetic level. It can also
stop tumours forming their own blood supply network. Trials suggest that fairly high
intakes are needed, around 10 cups a day, so replacing all hot drinks with green tea
could have a beneficial effect, but only one cup a day might not. Green tea is much
lower in caffeine than black tea or coffee and so is easier on sleep patterns as well.
Whole-Grain Cereals
Effective against: Colon and breast cancers .
Works because: The fiber in whole grains , from cereals and wholemeal bread, are
important for gut and hormonal health. The fiber gives the colon something "to work
with" and also promotes good bowel bacteria. Fiber is also important in eliminating
excess estrogens. Fiber-rich cereals include bran flakes, oatmeal and granola, though
it is best to choose low-salt and low-sugar versions.
Tomato Puree
Effective against: Prostate and breast cancers
Works because: The active compound in tomatoes is lycopene, one of the most
potent free-radical scavengers, and seems to affect the activity of free-radicals created
by tumors. Interestingly, the significant effects found against prostate and breast
cancers are observed in cooked and processed tomato products, rather than raw
tomatoes. This is because lycopene is made more absorbable by processing and so
tomato juice, puree and canned tomatoes are most effective. It is even better to
include a little olive oil when cooking with or consuming these because the oil
increases absorption further.
Superfoods to the Rescue
By: Reader's Digest
Luscious strawberries dipped in rich, dark chocolate. Grilled salmon.
Mashed sweet potatoes dusted with cinnamon. Spinach salad tossed with
cranberries and walnuts.
Related Links
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More Healthy Living Recipes
A gourmet's delight? Definitely. A huge dose of heart health--from good fats and
fiber to powerful antioxidants and essential vitamins and minerals? Without a
doubt.
Superfoods such as the five described below work better than supplements to
slash your risk of heart disease. Not only do they entertain your taste buds like a
four-star chef, they also battle all six deadly heart attackers at the same time.
Specifically, these amazing foods can:
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Reduce your risk of artery-clogging atherosclerosis
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Whittle away at cholesterol
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Lower your blood pressure
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Cool inflammation
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Neutralize damaging free radicals
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Reduce your chances of developing metabolic syndrome by keeping blood
sugar lower and steadier
When eaten in healthy portions, help you lose weight
You don't have to go to the health food store to find them; just wheel your cart
through the supermarket. (Hint: Most are in the perimeter aisles, including the
produce, meat, and dairy departments.) More good news: We've pulled together
the quickest, tastiest ways to cook and serve these healing foods, from tried-andtrue favorites to fresh, new ideas. Healthy eating doesn't have to take extra time
out of your busy day--reaching for an ounce of dark chocolate or a fistful of
walnuts is as quick as grabbing a bag of chips. And the taste? Out of this world.
1. Almonds
Super nutrients. Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits. A single serving of these crunchy, protein-packed nuggets provides a
whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol)
and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a
doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10
percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent
of the magnesium you need--two minerals proven to help lower blood pressure.
Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an arteryprotecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one
handful at snack time--advice that holds true for all nuts because they're caloriedense.
Good ideas:
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One serving of almonds fits neatly into an empty Altoids mints tin. Fill the
tin each morning and slip it into your purse or briefcase.
Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal.
Keep slivered and sliced almonds on hand (store them in the freezer for
freshness) to add to vegetable dishes, muffins, and cookies.
Try our Almond Lemon Chicken recipe.
2. Apples
Super nutrients. Antioxidants, fiber.
Serving size. 1 medium; 80 calories.
Benefits. Red Delicious, Granny Smith, and Gala apples earned spots on the
USDA's top-20 list of antioxidant-rich foods thanks to hefty quantities of the
flavonoid quercetin (flavonoids are natural chemicals in plants that, when in your
bloodstream, remove free radical molecules, fight inflammation, and impede
cancer). Bonus: Apples are a rich source of pectin, a soluble fiber. In a recent
study at the University of California, Davis, people who ate two apples a day had
fewer oxidized, artery-attacking LDLs than non-apple eaters.
Good ideas:
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Chop an apple and add to hot cereal.
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For a portable snack, cut up an apple and place the slices in a zipper-lock
plastic bag with 2 teaspoons of cinnamon. Carry it with you in an insulated lunch
bag (with a freezer pack) to eat at lunch or as a snack. It tastes like apple pie,
without the crust or the sugar.
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For a quick baked apple, core an apple, pack the center with raisins and
walnuts, and dust with cinnamon. Place it in a bowl with 1/4 cup of orange juice,
apple juice, or water and microwave on high for 5 minutes, or until done.
Go to our Apple Recipe Collection.
3. Carrots
Super nutrients. One of nature's top sources of beta-carotene, an arteryprotecting antioxidant.
Serving size. 1 medium; 32 calories.
Benefits. Carrots are color therapy for your cardiovascular system. These veggies'
brilliant orange hue is a sign of super-high levels of beta-carotene, an antioxidant
that guards against artery-clogging oxidized LDL cholesterol. Only foods like
carrots offer this protection--recent studies suggest that antioxidant pills don't
help your heart. Cooked carrots have twice the antioxidant power of raw carrots
because heat breaks down tough cell walls so that your body can use what's
inside. Carrots also provide blood pressure-lowering potassium and magnesium,
plus the homocysteine-lowering combination of folate; vitamin B6; and the
antioxidants alpha-carotene, lutein, and zeaxanthin.
Good ideas:
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Set out a bowl of baby carrots when you're cooking as a healthy snack
that won't fill you up with unwanted calories or wreck your appetite.
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Buy sliced and shredded carrots in the produce department; add them to
soups, salads, and casseroles.
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Instead of chips, serve presliced carrots with dip.
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Add finely grated carrots to muffins, tuna or salmon salad, and casseroles.
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Microwave baby carrots and stir in a dollop of honey for a sweet side dish.
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Roast carrots in the oven with olive oil.
Find recipes for Carrots.
4. Milk
Super nutrients. Great source of blood pressure-lowering calcium,
magnesium, and potassium.
Serving size. 8 ounces 1% milk;110 calories.
Benefits. Your heart--and your waistline--love it when you have a
milk mustache. (So, of course, do your bones!) A growing stack of
research proves that calcium and other minerals in milk help lower
blood pressure by keeping arteries flexible and helping your kidneys
flush pressure-boosting sodium out of your body. A glass of cold
moo juice at lunch or a generous splash on your morning cereal
could cut your risk of insulin resistance--a potent heart disease risk
factor--by 71 percent
and help you lose weight. How? Mayo Clinic researchers suspect
that calcium "down-regulates" fat absorption by fat cells and "upregulates" fat burning.
Good ideas:
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A favorite cocoa recipe: Mix 1 cup of fat-free or low-fat milk, two packets
of sugar substitute, and cocoa in a small saucepan or microwaveable cup and
heat for about 1 minute.
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Cook hot cereal and low-sodium instant or canned soups with milk instead
of water.
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Make milk your drive-through thirst quencher. Most fast-food restaurants
offer the low-fat variety in cartons or single-serve bottles.
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Order a latte with fat-free milk instead of black or with cream at your
favorite coffee shop.
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Make sugar-free instant pudding with low-fat or fat-free milk and serve it
with berries.
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Use fat-free evaporated milk in place of regular milk in baked goods,
soups, and sauces. A cup contains 742 milligrams of calcium--more than double
the amount in low-fat milk.
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Whip partially frozen fat-free evaporated milk for a high-calcium dessert
topping that has one-tenth the calories of regular whipped cream.
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Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with
some lemon juice and rosemary for a light pasta sauce.
Try our Mom's Warm Milk recipe.
5. Kidney Beans
Super nutrients. Soluble fiber, folate, potassium, magnesium.
Serving size. 1/2 cup; 112 calories.
Benefits. Eating beans four times a week--in baked beans, bean dip, chili, or a
salad sprinkled with chickpeas or black beans--could cut your risk of coronary
heart disease by 20 to 30 percent. Make some of them kidney beans; they're rich
in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteinecontrolling folate, as well as blood pressure-easing potassium and magnesium.
Bonus: Thanks to healthy doses of fiber and protein, beans give you steady
energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic
syndrome and weight gain.
Good ideas:
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Rinse canned kidney beans before using to remove sodium. Toss them into
chili, casseroles, and soups.
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For a quick tamale pie, serve warm kidney beans over a piece of
cornbread and top with grated cheese.
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Make a better three-bean salad: Combine kidney, black, and white beans,
then mix in chopped tomatoes and scallions. Dress with olive oil, lemon juice, and
black pepper.
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In a food processor or blender, combine cooked kidney beans with garlic,
cumin, and chili peppers for a delicious spread that can be used as a dip for
crudités or a sandwich filling.
Fibre-rich tips for light or main meals:
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As well as the high-fibre varieties of loaf-style bread, wholemeal pita and
scones are also available.
Rye crispbreads offer more fibre than plain varieties such as water biscuits or
rice crackers.
There is a large range of muesli bars available now. They offer a high-fibre
alternative to chocolate or lollies at the ‘munchy’ times of day; but check the
brand you choose carefully. The sugar and fat contents can vary considerably.
Add fibre-rich salad or vegetables to sandwiches and wraps, such as tomato,
grated carrot, lettuce, avocado, sliced capsicum and beetroot.
Chopped carrot or celery served on the side is another way to add fibre to a
sandwich lunch.
Toast seeds, such as pumpkin, sunflower or sesame, and sprinkle over a salad;
they are tasty, attractive and add some fibre.
Baked kumara and pumpkin make good salads for summer: try them with feta
cheese and some of the toasted seeds.
Canned or fresh, cooked corn added to a salad is another high-fibre addition.
If brown rice and pasta seem a bit ‘hippy’ to you, try mixing them with the
white varieties at first. Brown rice has a nuttier flavour, and brown pasta
makes an attractive addition to a pasta salad.
Potatoes are good everyday fibre foods, particularly when in their skins; if
using frozen potatoes, go for wedges with skins, rather than skinless
shoestring fries.
Add lentils, chickpeas or beans to a casserole, they’ll make it go further and
increase the fibre. They go well in salads too, although when using lentils, try
the brown and puy varieties, as red lentils will be too soft. If you're looking for
ideas on how to incorporate legumes into your diet, there are plenty of tasty
bean recipes on this website; have a look through the recipe section.
Home-made soup is a good high-fibre snack meal, as well as being a great
way to use up leftover vegetables.
A couple of pieces of fresh fruit are easy to take in a packed lunch. Choose
whatever is in season, when it’ll be tastiest and cheapest.
A handful of dried fruit or nuts are also quick and easy fibre boosters.
Fruit in any form makes a good fibre-containing dessert.
Try adding fruit or toasted muesli to yoghurt.