Cancer Chronicles with Cynthia Dano: Fall 2025
Food as Fuel, Food as Comfort: Navigating Nutrition During (and after) Cancer
When I was in the thick of cancer treatment, I felt like food suddenly came with a manual I hadn’t read. Every bite felt like a choice between “healing” and “hurting”, depending on what article I’d just read about sugar, dairy, or meat being the enemy. It was frightening and exhausting—and frankly, when you’re already juggling chemo, scans, appointments, and just trying to stay upright, food guilt should not be another side effect.
Here’s what I learned: nutrition during cancer is essential, but it isn’t about perfection. It’s about support. It’s about eating in a way that helps and empowers your body and eases your spirit.
The Science (Without the Lecture)
Yes, there is research. A lot of it. The American Cancer Society and the World Cancer Research Fund both point to the same foundation:
Plants, plants, plants. Fruits, vegetables, whole grains, beans, and nuts are powerhouses for healing and lowering recurrence risk.
Protein with purpose. Lean proteins (fish, chicken, eggs, beans, tofu) help rebuild cells and keep your energy from tanking.
Cut the junk—but not joy. Minimizing processed foods, sugary drinks, and too much alcohol is wise. But you’re not a robot. A slice of cake on your birthday probably isn’t going to cancel out the broccoli you ate last Tuesday.
A Simple Framework
If the “shoulds” are overwhelming, try this little roadmap:
Eat the rainbow. Different colors = different nutrients. Loads of colorful fruits and veggies. Your broccoli, spinach, berries, carrots, and sweet potatoes are packed with magical phytochemicals – tiny superheroes that fight cell damage.
Half plate plants. Aim for fruits and veggies to fill at least half the plate.
Wholesome Grains: Ditch the refined white stuff. Embrace brown rice, quinoa, oats, and whole-wheat bread. They’re your body’s slow-burn energy source, keeping you fuller longer and loaded with gut-loving fiber.
Legume Love: Beans, lentils, chickpeas – these are protein powerhouses, full of fiber, and incredibly versatile.
Protein with purpose. At least one serving per meal. About one-third of your plate can
be for lean proteins (fish, poultry, eggs) and healthy fats (avocado, olive oil, nuts, seeds).
Hydrate, hydrate, hydrate. Water, broth, diluted juices.
80/20 balance. A structure that keeps the focus on nourishment, but leaves room for joy.
Why this matters:
Fights Recurrence: Research increasingly shows that this type of eating pattern can lower the risk of cancer coming back.
Weight Wisdom: Maintaining a healthy weight is one of the biggest factors in reducing cancer risk and improving
survivorship. These foods naturally help with that.
Overall Awesome Health: Beyond cancer, this way of eating slashes your risk for heart disease, diabetes, and generally
makes you feel fantastic.
The Real-Life Side of Eating Through Treatment
Here’s what the guidelines don’t always mention: treatment messes with taste buds, nausea laughs at your “meal plan”, and sometimes all you want is buttered toast.
Taste changes are especially common. The first time I had chemo, everything tasted like metal; the second time,
everything tasted bland. I’m not alone. Many people have experienced:
Metallic taste. Chemo can leave meat, water, or even favorite foods tasting like pennies. Try plastic utensils, citrus, or
marinating proteins in lemon-based dressings.
Everything tastes bland. Wake things up with herbs, spices, or tart foods.
Nausea. Try bland food and small, frequent meals.
Mouth sores. Stick to soft, cool, or lukewarm food.
Constipation. Hydration (water, broth, diluted juices) and fiber (if tolerated)
Sweet tastes too sweet, or bitter dominates. It’s not your imagination—your taste buds really are on a rollercoaster.
Carb cravings are real. Fatigue, nausea, and stress hormones push the body toward quick energy and comfort food.
Sometimes crackers and pasta are survival fuel. When you can, choose complex carbs (oats, sweet potatoes, whole-grain
everything) for steadier energy. But occasionally, saltines and butter are the best medicine.
The Takeaway: During treatment, your goal is to support your body through the toughest parts. It’s less about “perfect”
eating and more about “effective” eating.
The 80/20 Way (Science-Backed Sanity)
Here’s the good news: research in survivorship nutrition often circles back to the 80/20 principle.
80% of the time: focus on plant-forward, balanced meals.
20% of the time: allow flexibility, comfort foods, and joy.
The American Institute for Cancer Research notes that an all-or-nothing approach often backfires, while sustainable,
balanced eating patterns reduce stress and improve long- term outcomes. Studies in lifestyle medicine also show that
guilt-free flexibility improves adherence and lowers anxiety around food.
Translation: you don’t have to choose between kale and cupcakes. You can have both—just not in equal measure every
day.
Should You Try Keto or Fasting During Cancer Treatment?
You may have heard the buzz: “The Keto diet starves the cancer!” or “Fasting makes chemo work better!” Here’s what we
know:
Evidence-based research about Keto and fasting is emerging, complex, and evolving. Both show promise in different
cancers, and fasting has shown some possible benefits for chemo tolerance. Neither is a magic fix-all and needs more
long-term studies. As individuals, what works for someone else may not work for us, and vice versa. I have had clients
who have had success with Keto and with fasting. As always, either of these choices should be supervised by a medical
professional and ideally an oncology dietician.
Balanced Alternative: For me, I found the Mediterranean diet (which is backed by the most research) and using the
80/20 approach—plant-forward eating with room for comfort foods—worked best.
True balance is nourishing your body and your soul.
The Mediterranean Magic: A Time-Tested Blueprint
The Mediterranean Diet often pops up as a fantastic blueprint for anyone, including cancer survivors. It pretty much is
that plant-predominant, whole-food diet we just talked about, but with a delicious accent! This is the diet I embraced
and still use.
It’s all about:
Abundant Fruits & Veggies: Think colorful salads, roasted vegetables, and fruit for dessert.
Heart-Healthy Fats: Extra virgin olive oil is king here, used generously in cooking and dressing. Nuts, seeds, and
avocados also feature prominently.
Whole Grains Galore: Pasta, bread, and rice, but the whole grain kind.
Fish & Seafood: Enjoyed a few times a week.
Poultry, Dairy & Eggs: In moderation.
Red Meat and Sweets: Saved for special occasions.
It’s a pattern of eating that’s not only enjoyable but also incredibly supportive of long-term health, thanks to its anti-
inflammatory and antioxidant properties.
In Part 2 of Food as Fuel, Food as Comfort, we will take a look at sugar and why there is so much hype around it.
Until then, here’s to happy and healthy eating!
If you’re walking this path, know you’re not alone. I am a Radical Remission teacher and coach. For more information, see my website and blog at www.cynthiadano.com . My new book, Uprooted, which details my ovarian cancer recurrence, is now available on Amazon.
