4 Cancer Nutrition
Prevention to Survivorship
4 Cancer Nutrition
Prevention to Survivorship
What We Do.....
Cancer Prevention and Survivorship
Since 40% of cancer diagnoses are linked to lifestyle factors, working with an oncology dietitian or health coach can help you reduce your cancer risk. Whether you focus is on prevention or survivorship, it is important to follow evidenced-based research on diet and physical activity
Nutrition During Cancer Treatment
We specialize in helping people receiving cancer treatment improve their nutritional status, tolerate cancer treatment side effects, and enhance quality of life. Maintaining adequate nutrition, can improve immune system, maintain muscle strength, improve energy level, assist in healing, and improve the response to cancer treatment. My goal is for everyone with cancer to have access to the services needed to make their treatment journey less stressful and provide them with the support needed
Plant-Based Nutrition/Mediterranean
The Mediterranean diet is primarily plant-based, with whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices forming the core of the diet. Olive oil is the main source of added fat. Fish, seafood, dairy, and poultry are consumed in moderation, while red meat and sweets are only eaten occasionally. This diet is recommended for cancer prevention and weight management.
There is strong evidence suggesting that a Mediterranean-style diet can help reduce the risk of weight gain, overweight, and obesity, which is crucial because excess body fat is linked to at least 12 different cancers. The diet's positive impact on weight ma be due t its higher fiber content, healthier fats, and lower calorie density compared to typical Western eating patterns.
https://www.aicr.org/cancer-prevention/food-facts/mediterranean-diet/
Partnering with 4CancerWellness
Feeling better and do better while living with cancer
The 4CancerWellness team has joined together with an open minded and focused vision to improve the wellness of patient's lives beyond cancer diagnosis and treatment.
Personalized cancer wellness programs, 4CancerWellness coaching, and all-natural supplements.
Nutrition Tips
🫒🥗 Mediterranean Diet: Simple Swaps for Everyday Meals
Build Healthier Meals Without Overhauling Your Plate
🧱 Guiding Principles
- Plant-forward: Half your plate vegetables and fruits
- Whole grains: Replace refined grains gradually
- Healthy fats: Use olive oil instead of butter or margarine
- Protein: Choose fish, legumes, or poultry more often than red meat
- Flavor naturally: Herbs, spices, lemon, garlic
The goal is small, consistent changes — your plate doesn’t need to be perfect, just better.
🍞 Swap Your Grains
Swap
Why It Matters
White bread → whole-grain or sprouted bread
More fiber, slower blood sugar rise
White rice → brown rice, quinoa, farro, barley
Adds fiber, minerals, and protein
Regular pasta → whole-wheat or legume pasta
Adds fiber and protein
Tip: Start with one meal per day, then build.
🥩 Swap Your Protein
Swap
Why It Matters
Red meat → fish or seafood (2x/week)
Reduces colorectal cancer risk
Red meat → beans, lentils, chickpeas
Plant protein, fiber, and nutrients
Chicken → baked or grilled fish occasionally
Variety and omega-3 benefits
Bacon/processed meat → nuts, seeds, or hummus snacks
Cuts processed meats, adds healthy fats
Tip: Use legumes in soups, salads, tacos, or pasta sauces.
🥗 Swap Your Fats
Swap
Why It Matters
Butter/margarine → olive oil
Monounsaturated fats, anti-inflammatory
Creamy salad dressing → olive oil + lemon or vinegar
Reduces saturated fat, adds flavor
Mayonnaise → mashed avocado
Healthy fat + fiber
Tip: Drizzle olive oil on grains, vegetables, or beans for extra calories and flavor.
🌶 Swap Your Flavor
Swap
Why It Matters
Salt → herbs & spices (rosemary, thyme, basil, oregano, turmeric)
Antioxidants and phytochemicals
Heavy sauces → tomato, olive oil, garlic, lemon
Flavor without extra fat or calories
Sweet desserts → fresh fruit or fruit with yogurt
Adds fiber, vitamins, and phytonutrients
Tip: Build flavor first — you may find you don’t miss salt or sugar.
🥣 Swap Your Snacks
Swap
Why It Matters
Chips → nuts, seeds, or air-popped popcorn
Fiber, protein, healthy fats
Candy → fruit
Vitamins and antioxidants
Soda → sparkling water or tea
Reduces sugar intake
Tip: Pair small portions of nuts or seeds with fruit to keep energy stable.
🧩 Putting It All Together
✅ Half your plate = vegetables & fruits
✅ Whole grains instead of refined grains
✅ Fish or legumes instead of red meat
✅ Olive oil instead of butter or creamy fats
✅ Herbs, spices, lemon for flavor
✅ Small, sustainable steps every day
Even one swap per meal is progress — your body benefits from consistent patterns.
💬 Cornerstone Message
“Eating Mediterranean isn’t about being perfect — it’s about making simple, tasty swaps that add up over time.”