by Dr. Andrew Nish, Medical Director, John Stoddard Cancer Center, Des Moines, Iowa

There is a plethora of advertisements trying to sell the latest in nutrition; low fat, high fat, no lectins, this powder, and that shake. No wonder we are all confused but it does not have to be complicated. Let’s keep it simple - eat real food, mostly plants, as close to its original form as possible. Real food, that which mother nature has provided for us, is high in fiber (feeding the 40 trillion microbes in your gut) and low in sugar. Processed food is just the opposite, low in fiber (therefore no food for the microbes in your gut) and high in sugar.

Food: A substance that is used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy.
Poison: A substance that is capable of causing illness or death of a living organism.

Real food supports growth and repair and supplies energy while processed food is a slow acting poison.

For decades we have been brainwashed (mainly by the food industry and government) that a calorie is a calorie. All calories are interchangeable. The implication is that a calorie from any food source is just a calorie, eat too many, expend too few and you become obese. The problem with this model is that it doesn’t take into account that we are complex biologic beings and that what we put into our mouths directly effects hormonal and metabolic responses telling us to either burn or store energy. Thus, the calorie in, calorie out model is an inherently flawed model. We have been told eat less and exercise more and all will be well but as we have witnessed over the past 50 years nothing can be further from the truth. All food is inherently good in its natural state, what has been done to the food is the problem (processing). It is not what you eat that is important but specifically what your body does with what you eat.

This is where insulin comes in. Insulin is a hormone that is produced by your pancreas and has 3 main functions: it lowers your blood sugar; it signals your body to store energy in the form of fat and it stimulates cell growth. Insulin is vital to life but too much promotes energy storage (fat) and cell growth (cancer). In western society it has been estimated that up to 88% of people have too much insulin and a main driver is the food we eat.

As Dr. Robert Lustig says: “the key to reducing your insulin levels is to protect the liver and feed the gut.” This means eating real food, high fiber, low sugar and eliminating processed food, low fiber, and high sugar. At this point sugar deserves a special mention. The consumption of sugar, specifically the fructose molecule in sugar drives insulin resistance (reduced response of cells to insulin) and therefore elevated levels of insulin. We are swimming in sugar. Up to 80% of all processed foods in the grocery store have added sugar. That means that most foods that are purchased have added sugar, the driver of insulin resistance.

The World Health Organization recommends that we consume not more than 6 teaspoons of added sugar per day (that is 24 grams). Unfortunately, most Americans consume 20-25 teaspoons per day. Natural sugar in fruits and vegetables do not count toward that total as long as they are eaten as their whole and not consumed as juice.

​Nutrition does not need to be complicated. Eliminate processed foods and sugary beverages and make a wide variety of plants the center piece of your meals including a rainbow of vegetables and fruits, nuts, seeds, spices, herbs, whole grains (minimize any processing) and legumes as well as healthy oils (olive) and small amounts of animal protein. Next time you make a food choice think about whether that choice is feeding your gut microbiome (those 40 trillion organisms that support your health) and protecting your liver from the ravages of sugar and processed food– high fiber and low sugar. 

During your cancer treatment, you’re bound to have good days and bad days. Some days you might feel normal, while other days you might feel tired and weak. When you feel good, take advantage and try to plan out your meals and snacks so that you can save yourself time and
energy on your not-so-good days.

No one wants to think about making food or going to the grocery store when they don’t feel good. Here are some tips to make the most out of your best days and help you focus on
resting on your bad days while still getting good nutrition:

• On the days you’re feeling well, cook large portions of food that you can divide up and freeze. Then on days you’re not feeling so good you can simply defrost something. Soups, casseroles, and meats tend to freeze well. You could also make shakes or smoothies to freeze.
• Try a freezer meal workshop when you’re feeling good. You can usually make up to 10 meals in just a couple hours. Ask a friend to join you if you need help or just want some company! Freezer meals help you save time and energy and are usually healthier and cheaper than the TV dinners you buy at the store. Check Hy-Vee stores for upcoming freezer meal workshops, or look in to
• home freezer meal workshops through a representative from a company such as Wildtree.
• Use a stool or chair while you’re prepping food so you can sit down if you’re tired.
• Whenever possible, use kitchen gadgets to help you in the kitchen. Food choppers will save you lots of time and energy by keeping you from having to dice everything by hand with a knife. Other time and energy saving gadgets include electric mixers, electric can openers, and fruit/vegetable slicers.
• Have your groceries delivered if you’re too tired to go shopping. Consider ordering groceries online or phoning or faxing in an order to a store that delivers. Hy-Vee delivers to most areas in the Waterloo/Cedar Falls area.
• Ask for help taking your groceries to the car if delivery isn’t available. Most stores are happy to help if you ask, otherwise ask a friend or family member to shop with you and help load your groceries. At WalMart.com/grocery you can place an order online and choose a time to pick up your groceries and have them loaded into your car.
• Buy in bulk. When you’re feeling good, go grocery shopping and buy several packages of foods that will stay fresh so you don’t have to go to the store as often. Some examples include: granola bars, canned goods, nutrition supplements, and individual packages of applesauce, fruit, pudding, gelatin, etc.
• Check to see if you qualify for Meal on Wheels or other meal services. To learn about resources in your area visit with the social worker at your cancer treatment center.
• Keep foods that are quick and easy to prepare handy, such as precut fruits and vegetables, canned fruits, string cheese, nuts, dried fruits, cans/packages of tuna, boiled eggs, cereal, crackers and peanut butter, etc. Having snacks between meals can help you eat enough calories and protein.
• Consider drinking nutrition supplements if you’re having trouble eating enough. Popular supplements include Boost, Ensure, and Glucerna (for diabetics), but most store brand options have similar nutrition for a lower price.
• Keep a basic grocery list on hand so it’s easy for someone else to go to the store for you if needed.
• Keep a list of foods/recipes that appeal to you on your not-so-good days so your friends and family will know what you tolerate the best. For more tips on eating and meal planning, visit with the dietitian at your cancer treatment center. 

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