Make every bite count: a simple guide to nutrition and healthy eating

I’ve worked as a public health nutritionist for the past 13 years, supporting people with long-term conditions to eat well and improve their health through food. I’ve developed practical guidance and support for people living with and beyond cancer, highlighting how nutrition can support people in their recovery and improve their overall outcomes.

Right now, my focus is on helping people access reliable health information – which involves designing clinical and community programmes that meet people’s health needs. The aim is to make healthcare more accessible and effective for everyone.

Don’t waste a mouthful on empty calories

My main piece of advice is to make every bite count. That means making sure every mouthful you eat contains as many nutrients as possible.

If your usual breakfast is toast, make it more nutrient-dense by choosing wholegrain and topping it with an egg. How about adding peanut butter to your porridge? Or putting berries on your cereal?

We don’t realise how much we are creatures of habit, but don’t be afraid to think beyond ‘traditional’ foods. This is your chance to get creative!

Some people living with cancer experience changes in taste and they can only tolerate certain flavours. So if having a curry for breakfast sounds good to you, go for it! Here’s another example – kedgeree. It used to be a traditional breakfast food, and it’s packed full of nutrients and flavour.

Boost your protein intake to support muscle and movement

Many people who are living with cancer lose their appetite and can only manage a few bites. That’s why it’s so important to make every bite count.

Don’t waste a mouthful on empty calories. You can easily fortify your food to boost its nutritional value, without increasing the amount of food you eat. And this can help to maintain your muscle and minimise any weight loss.

I often recommend using dried powdered milk. Add it to your smoothies, mix it into a pasta sauce or drop it into your soup. It boosts the protein and fat in your food without adding any extra mass.

Protein is really important in preventing our muscles from wasting and supporting our movement as we get older. And this matters even more if you’re living with cancer.

But building more protein into your diet doesn’t need to be expensive – incorporating accessible foods like soft cheeses, beans, lentils and eggs into your diet is an easy way to boost your protein.

It’s about giving your body what it needs

Many people worry about putting on weight if they’re less active and eating more at the same time. But during cancer treatment, your body needs more energy and protein – to maintain your muscle mass, support your immune system and help with your recovery. Think of it this way: what I’m eating is getting me through my treatment.

Having cancer can also make you lose weight without meaning to – that’s why eating nutrient-dense food is key. But don’t rely on sugary or highly processed foods to top up your calories.

Try to choose healthier, high-calorie foods that contain protein, fat, vitamins and minerals, as well as energy from carbohydrates. For example, if you want a snack, make it nuts or trail mix instead of a packet of crisps. This may also reduce any anxiety you feel about eating more.

It’s not about over-eating. It’s about giving your body what it needs, to help it cope with treatment and keep your strength up. The National Cancer Institute also has some great tips on getting good nutrition during cancer treatment.

Get your family on board and make the changes together

When it comes to food, try to involve the people you live with and make the changes together. Small adjustments are much easier when everyone understands what you’re trying to do and why.

Let your loved ones know your appetite or routine might be different during treatment, so you’ll feel less pressure to eat full meals or stick to your usual schedule. Keeping things flexible will really help.

It’s also a good idea to plan simple, nutrient-dense ‘swaps’ or ‘extras’ in advance. Having toppings, fortified foods or ready-to-eat options to hand means you can make every bite count without additional effort.

When the whole household is on the same page, you’ll find it’s much easier to make these changes day-to-day.

Dietary needs vary from person to person

The basic principles of healthy eating stay the same for everyone. But things like fibre needs, protein goals or managing changes in your appetite can vary from person to person.

Men with prostate cancer often benefit from a diet that helps them manage their weight, heart health and muscle strength. But someone with bowel cancer might need more specific guidance around fibre.

What food you should eat also depends on what kind of treatment you’re having and how you’re feeling – whether it’s to do with changes in your taste, digestive issues or you just need more energy.

When the evidence is credible and clear, I share it – like limiting red meat and alcohol, and eating more plant-based foods. But it’s also important to be realistic. Food should still be enjoyable.

Keep things simple in the kitchen

When it comes to cooking, my advice is to keep it simple – especially if you’re feeling tired. Making nutritious meals can be quick and easy.

The World Cancer Research Fund’s Cook Through Cancer online classes are great at demonstrating this. During a one-hour class, you’ll learn how to make a three-course meal, with time left over for eating and chatting.

You’ll also learn tips like how to use big flavours if you’re experiencing taste changes, or softer food options if you have mouth ulcers. Family members are encouraged to join too, so they can support you with new ways of cooking. You can register to join a class online. They’ve produced a recipe book too.

Here’s another tip: the side effects of cancer treatment, like nausea, can be triggered by strong smells. So open a window while you’re cooking and eating your meal, and keep the time you spend cooking to a minimum.

Food safety is also really important, particularly if you’re having treatment and your immune system is weakened. Wash vegetables thoroughly, keep your kitchen clean and make sure meat is cooked through.

Try to avoid heavily charring meat and fish because very high-temperature cooking can create chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which may be linked with increased cancer risk. Aim for lightly browned rather than charred, and trim off any burnt bits.

The same goes for starchy foods like bread and potatoes: cooking them until very dark can form acrylamide (a chemical linked with increased cancer risk). When baking, toasting or roasting, go for golden rather than deep brown. And don’t forget to use herbs, spices or seasonings – they can make a real difference if your sense of taste has changed.

Check your sources and get expert support

If you’re doing your own research about food and cancer, always check your sources. Try not to rely on Google – instead, go to trusted cancer charities or specialist services for information or if you have questions about a specific food.

Many charities offer helplines or online chat services, including Prostate Cancer UK’s Specialist Nurses. The World Cancer Research Fund’s Cancer and Nutrition Helpline is also available, and you can always speak with your cancer nurse specialist.

Beyond making every bite count, don’t be afraid to get creative and experiment. Explore different flavours. Try new ingredients. Wander through the ‘world foods’ aisles in the supermarket.

Sometimes a fresh taste can make eating feel easier and more enjoyable. A cancer diagnosis can be incredibly tough, but you’ll find small moments of creativity and comfort in food.

Wellbeing support that works for you

Prostate cancer can affect you physically, mentally and emotionally. Our Wellbeing Hub has support and information to help you take care of yourself. It’s for anyone affected by prostate cancer – whether you’re newly diagnosed, undergoing treatment, living with side effects or supporting a loved one with prostate cancer.

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