A healthy diet has a range of benefits for those who have completed cancer treatment. The right foods can help you feel your best and recover after, and they may even help prevent cancer recurrence and other diseases.

Mary-Eve Brown, a registered dietitian who specializes in nutrition for patients at the Johns Hopkins Kimmel Cancer Center, offers guidance for people looking to boost their health following cancer treatment.

Healthy Diet for Survivors of Cancer

There’s no shortage of fad diets and trendy foods, but research strongly suggests that most adults, including survivors of cancer, can benefit from prioritizing these tried-and-true foods:

• Vegetables and fruit
• Whole grains
• Plant protein and lean animal protein
• Low-fat or nonfat dairy

Vegetables and Fruit

Fruits and veggies are important sources of fiber, essential vitamins, minerals and phytonutrients. Phytonutrients are plant compounds that benefit the body and may play a role in preventing and treating diseases.

Phytonutrients are also responsible for bright colors in fruits and vegetables. For example, tomatoes get their vibrant red hue from the potent phytonutrient lycopene. And the deep purple stains left on your fingers after eating blueberries are from a group of phytonutrients called anthocyanins. To ensure you’re getting a range of phytonutrients, eat a “rainbow” of colorful produce.

Aim for five servings of fruits and veggies every day:

• Vegetables: 2.5 cups or more each day
• Fruit: 2 cups (roughly two pieces of whole fresh fruit) each day

Some micronutrients are lost or diminished when food is cooked, so to maximize the phytonutrients you get from your food, eat a combination of raw and partly cooked produce.

Whole Grains

Grains are an important part of a healthy diet. But when choosing them, steer toward whole grains instead of refined grains.

Whole grains contain three parts: the bran, germ and endosperm, which are rich in nutrients. When grains are refined to make products such as white bread, white pasta and white rice, some of these parts are removed — along with their nutrients. To benefit from those nutrients, look for these whole grains:

• Whole wheat
• Whole rye
• Whole barley
• Cracked wheat
• Corn
• Wild rice
• Whole grain pasta
• Brown rice
• Oats
• Quinoa

Research suggests that swapping refined grains for whole grain alternatives (whole wheat pasta, whole wheat bread, brown rice) can help prevent diabetes, heart disease and other conditions.

Learn more about whole grains and nine whole grains to try.

Plant Protein and Lean Animal Protein

Protein is an essential nutrient that acts as a building block of healthy cells. Protein helps create and maintain muscle mass and body tissue, so getting enough protein is crucial to regaining your strength after cancer treatment and supporting your recovery.

The most nutritious sources of protein tend to be those that are either lean or plant-based.

Plant Proteins

Eating plant-based proteins is a great way to up your protein intake without the unhealthy saturated fats found in red meats. As a bonus, many plant proteins have essential vitamins, minerals and fiber. Plant-based proteins include:

• Beans
• Legumes (e.g., chickpeas, lentils, peanuts)
• Tree nuts (such as almonds, walnuts)
• Seeds
• Soy (e.g., edamame, tofu)

Learn more about protein-packed meatless foods.

Lean Animal Proteins

Lean meats are another great source of protein. Choose white meat poultry, fish or seafood, such as:

• Skinless chicken or turkey breast
• Fish, such as salmon sardines, herring or tuna

When preparing meat, use low-fat cooking methods like broiling, baking or steaming (instead of frying or charbroiling).

Dairy

Dairy is rich in protein, calcium and vitamin D. Fermented dairy (such as yogurt or kefir) also provides gut-friendly probiotics. In moderation, low-fat or nonfat dairy can be part of a healthy diet for survivors of cancer survivors. Two or three servings per day are recommended.

Food to Avoid After Cancer Treatment

While some foods (like vegetables) can help prevent disease, others have been associated with greater risk of heart disease, diabetes or cancer. Try to limit (or eliminate) the following foods:

Processed Meats

Processed meats are those that have been preserved, most commonly through salting, curing, fermenting or smoking. Processed meats include:

• Bacon
• Hot dogs
• Sausage
• Deli meats
• Pepperoni
• Beef Jerky

Processed meats are carcinogens, meaning that they can cause cancer. Specifically, processed meats increase your risk of developing both colorectal cancer and stomach cancer. These meats contain chemicals such as nitrates or nitrites.

The link between processed meats and cancer is strong. The World Health Organization is just as confident about the link between processed meats and cancer as it is about the link between cigarettes and cancer. Processed meats are also tied to other health concerns, such as heart disease.

That’s not to say that a single slice of bacon will give you cancer, but you should not eat these foods routinely. If you typically pack a sandwich for lunch, use an unprocessed protein like baked chicken breast or canned tuna instead of deli meat.

Fast Food and Highly Processed Foods

Fast food and ultraprocessed foods are tempting — for both their convenience and taste. But eating too much of either can be detrimental to your health.

What are processed foods?

A processed food is any food that has been changed from its natural form. Some foods, such as sliced carrots, are minimally processed, while others, like potato chips, are highly processed. Other examples of highly processed foods are:

• Mass-produced baked goods, like cookies and pastries
• Candy bars
• Breakfast cereal
• Instant noodles
• Ice cream

Many ultraprocessed foods lack fiber and vitamins and are high in unhealthy saturated fats, starches and sugars. Diets that are high in these foods have been linked to obesity, heart disease, high blood pressure and diabetes.

When possible, try to stick with foods that are less processed. So instead of a bag of chips, try fresh fruit paired with nuts for a more nutritious and filling snack.

Sugary Drinks

In the U.S., sweetened beverages (such as sodas, juices and energy drinks) are the leading sources of added sugar. High sugar diets are linked to a variety of health problems, including obesity, type 2 diabetes, heart disease, liver cancer and liver disease.

Most — if not all — of these drinks offer no nutritional benefit, meaning they provide nothing but extra calories and sugar. Instead, rely on water and unsweetened beverages to stay hydrated.

Alcohol

Drinking alcohol places you at greater risk for several diseases, including:

• Some cancers, such as breast, esophageal, colorectal, pancreatic, lung, and head and neck cancer
• Liver disease
• Pancreatitis
• Kidney disease

Does alcohol provide any benefit? In the past, red wine was thought to be good for the heart, but we now know the evidence for that is quite weak. The harm of alcohol likely outweighs any benefit from phytonutrients (like resveratrol) in red wine.

Any amount of alcohol increases your risk of developing certain cancers, so avoiding alcohol completely is best.

The Bigger Picture

Remember that cancer survivorship is a marathon — not a sprint. Start small and stay consistent before overhauling your entire diet. Make one or two improvements (for instance, more servings of vegetables, fewer alcoholic drinks) and commit to those for several weeks before moving on to your next goal. For guidance and support, check in with your oncologist and primary care practitioner.

“For cancer survivors, the best formula for avoiding recurrence is proper nutrition, combined with weight control and exercise” advises Brown.