Nutrition Tips for Cancer Prehabilitation

Many people describe a mix of feelings as they prepare for treatment - uncertainty, worry, determination, hope. It can help to know that there are lots of practical steps within your control - things you can do now to feel more ready, both physically and emotionally.

This approach, known as prehabilitation or “prehab”, is all about getting yourself prepared - whether that’s for surgery, chemotherapy, radiotherapy, immunotherapy, or any of the other treatments you may be starting. One of my clients described it brilliantly. She said, “Oh, you mean getting match fit for treatment?” It resonated straight away - it captured the idea perfectly.

What is Cancer Prehabilitation?

Prehabilitation is about strengthening your nutrition, fitness, and emotional wellbeing so you’re in the best place possible when treatment begins.

More and more research is showing that being as healthy and supported as you can be before treatment does make a real difference. It can mean:

• leaving hospital sooner after cancer surgery

• coping better with the side effects of treatment

• having fewer side effects

• sometimes being eligible for more treatment options

• having better long term health

Ref: Cancer Research UK

Many cancer treatment centres now offer prehab programmes, either in-person or online. Ask your team what’s available locally - it can really help to know what support is out there.

Moving Your Body

Before we get into the nutrition side of things, it’s important to pause and highlight movement. Staying active plays such a big role in prehab, during cancer treatment, and in recovery afterwards.

A key message is to find ways to move your body in ways that work for you. Even gentle movement counts - something as simple as a regular walk. It’s also important to break up long periods of sitting when you can. Movement can help reduce fatigue, protect against muscle loss, and support your mood, energy, and overall sense of wellbeing.

If you’d like trusted resources on where to start, my physiotherapy colleagues and the South East London Cancer Alliance have put together excellent Physical Activity Resources that I can highly recommend.

Cancer Prehabilitation Nutrition Tips to Get You 'Match Fit'

Let’s talk about how food can support you as you get ready for treatment. But first, an important note:

If eating or drinking feels difficult, whether that’s keeping weight steady, coping with a smaller appetite, or managing swallowing or digestion, let your healthcare team know. You can ask for a referral to an NHS dietitian at any point, and getting that support early can make a real difference.

Here are some simple nutrition strategies that can support your strength, energy, and confidence as treatment begins:

1. Focus on Adding In, Not Cutting Out

A cancer diagnosis often brings a deluge of information, and cancer nutrition can quickly feel like a minefield. When people start exploring what they can do to support themselves, food is often one of the first areas they turn to. But what you read online can be confusing, contradictory or overwhelming.

When you’re unsure about a food, it can seem safer to leave it out “just in case.” I see this often, and it’s a completely understandable instinct. The challenge is that when too much is taken away, your body can miss out on nutrients that protect muscle, immunity and resilience, all of which are vital as you head into treatment. It can also create added stress at a time when you need your energy for other things.

Something I often recommend is shifting the focus away from what to remove and instead asking a more grounding question: “What could I add that would support me right now?” This can make eating feel more manageable and more nourishing again.

If you’ve noticed any anxiety around your food choices, or lack of confidence, or a sense of not wanting to get things wrong, I explore this further in my blog Rebuilding Trust with Food. It looks at why this happens and how to find a steadier footing with eating again.

2.   Stay Hydrated

Hydration is one of those quiet foundations that can make a real difference to how you feel. It supports everything from digestion and circulation to concentration and overall energy. Getting into good habits now can support you right through treatment.

All fluids (apart from alcohol) count, including tea and coffee, although it helps to have a variety.

Foods with a high water content can contribute as well, such as soups, broths, yoghurt, jelly, fruits like watermelon, and vegetables like cucumber.

A simple way to get a sense of your hydration is to look at the colour of your urine. Aim for a pale yellow. If it’s darker, that can be a sign to top up your fluids.

If plain water feels unappealing, you might like to try:

• flavouring it with citrus, berries, ginger, or mint

• herbal teas, hot or chilled

• sparkling water with a slice of fruit or cucumber

Some people also find that drinking through a straw makes it easier to sip steadily, even if they’re not quite sure why. If you’d like to try this, a glass or stainless steel straw can be a good option.

Even one or two small tweaks can soon add up, and you may find that staying hydrated feels easier once you’ve found what works for you.

3.   Prioritise Protein

Protein is one of the cornerstones of getting ready for treatment. It helps your body maintain muscle, repair tissues, and keep your immune system strong. All of these become even more important as you prepare for, go through, and recover from cancer treatment.

A helpful starting point is to include a source of protein with every meal. That could look like:

• fish or chicken

• eggs or yoghurt

• beans, lentils, or chickpeas

• tofu or tempeh

• nuts or seeds sprinkled onto a meal or snack

Even small additions can make a difference. A spoonful of yoghurt with fruit, a handful of nuts, or a spoon of chickpeas or lentils stirred into soup all add up.

4.   Steady Your Energy with Wholegrains

Wholegrains provide more fibre (and often more vitamins and minerals) than refined versions. Fibre is important for digestion, overall health, and can help to provide sustained energy.

Examples include:

• brown rice or quinoa instead of white rice

• wholewheat bread or pasta in place of white versions

• jumbo or rolled oats instead of instant oats

• barley added to soups or stews

Many of these grains, like brown rice and quinoa, are now available in convenient ready-to-eat pouches, making it easier to include them when you want to.

If you’ve been advised to limit fibre, or you’re finding it difficult to manage, speak with your healthcare team, dietitian, or nutritionist about what’s best for you. Everyone’s needs are different, and sometimes sticking with lower fibre choices is the right thing for your body.

5.   Eat the Rainbow

Including a variety of colourful fruits and vegetables in your meals and snacks can give you a wide mix of vitamins, minerals, and beneficial plant compounds. The more variety you include, the broader the benefits. These nutrients support your immune system, help protect healthy cells, and add fibre.

Whenever you can, it’s great to enjoy fruit and veg whole. Juices and smoothies can be a nice addition, but they don’t provide as much fibre as eating them in their natural form.

Examples include:

• adding a handful of baby spinach to a sandwich or soup

• roasting carrots, peppers, or other veg to use through the week

• adding berries to yoghurt or porridge

• snacking on apple wedges with nut butter or cottage cheese

A mix of raw and cooked options is ideal, but there’s no need to overthink it. The key is variety - the more colours you include, the better.

If you’re finding it hard to keep your weight up, it may help to focus more on energy-dense foods alongside fruit and veg. And as with fibre, seeking personalised advice from your healthcare team, dietitian, or nutrition professional can guide you on what’s right for you.

6.   Include Nourishing Fats

Nourishing fats provide energy, help your body absorb important vitamins (A, D, E and K), and can add valuable nutrients as you prepare for treatment.

Good sources include:

• avocados

• nuts and seeds

• nut or seed butters

• oily fish like salmon, sardines, trout, or mackerel

• extra virgin olive oil

7.   Plan Ahead

Preparing meals in advance can make a big difference, especially on long hospital days or when your energy is low. Batch cooking and freezing meals can be a real lifesaver. For more inspiration, take a look at my blogs:

• Simple Meal Planning Strategies

• Pantry Staples to Keep on Hand

These resources can help you stay well-nourished with less daily effort.

8. Be Mindful About Alcohol

If you drink regularly, changing this habit can feel challenging, especially during stressful times. But even small reductions can make a significant difference to your health. Here are some strategies to help:

• Set clear intentions and plan ahead, whether at home or socially

• Aim for alcohol-free days each week

• Try low-alcohol or alcohol-free alternatives

For more tips on navigating alcohol choices, take a look at my blog: Navigating Alcohol Choices After Cancer.

9. Nurture Joy

Supporting your nutrition is important, and so is looking after your emotional energy. This can include staying connected to the people, activities and routines that help you feel anchored.

Spend time with those who lift you up, and try to limit situations that feel draining where you can. Activities and connections that feel grounding or familiar can help you stay in touch with your sense of self, even when other parts of life feel different. Lean into the hobbies, interests and small moments that feel sustaining. Making space for what matters to you can help support your strength as you move through treatment.

10. Embrace a Supportive Routine

Routine can be a powerful ally during treatment. Establish a regular sleep and wake schedule to help your body find its rhythm. Make hydration a habit and find a nutrition pattern that works for you.

Pace yourself - avoid overfilling your days and leave space for rest and recovery. A gentle, consistent routine can bring a sense of normalcy and control, helping you feel more resilient and prepared for the challenges ahead. Start small, be kind to yourself, and gradually build habits that help to nourish and sustain you.

Food is More Than Just Fuel

Focusing on your nutrition as you prepare for treatment can help support your strength and overall resilience. But food is also about routine, connection and enjoyment. Whether it’s sharing a meal with people you care about, having a favourite dish or keeping to familiar habits, food can offer comfort and a sense of normality.

Nutrition should feel supportive and sustaining, not another source of pressure. It’s one part of getting “match fit” for treatment. A balanced approach that helps you feel nourished without adding stress is what matters most. As I often say, what helps is what’s doable.

Need More Support?

These tips offer a helpful starting point, and everyone’s needs are different. If you’d find personalised guidance useful, I offer one-to-one consultations where we can explore what will support you most as you prepare for treatment. This might include:

• understanding your nutritional needs

• addressing any specific concerns

• developing practical approaches that fit your day-to-day life

• making sense of conflicting nutrition information

• planning ahead for side effects

• building confidence in your food choices

Support is available if you’d find it helpful. If you’d like to work together, you’re welcome to get in touch.

📩 info@thecancerdietitian.com

☎️ 020 8064 2865

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The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.