Small Changes to Your Diet Can Make a Difference

If you have cancer, it’s completely understandable that you might want to take a closer look at your nutrition and the things you can do to support your health. With so much nutrition information out there, it can be difficult to know where to start or what to prioritise.

The good news is that you don’t need to overhaul your diet. Small, consistent changes really can make a big difference. This might be as straightforward as drinking a little more, adding some extra protein to a meal, or having a nourishing snack between meals.

Cancer treatment can sometimes make eating more difficult. If symptoms such as nausea, taste changes, a sore mouth or changes to your bowels are getting in the way, my article on managing cancer treatment side effects may be helpful.

Everyone’s experience is different, and these ideas are not a list of things you need to do. Think of them as practical options to draw from, depending on what feels useful and achievable for you right now.

Keep hydrated

Staying well hydrated is important, but it's not always easy. Here are a few simple ideas that might help:

• Have a drink to hand: A reusable bottle can make it easier to have a drink with you when you’re out and about, and serves as a useful reminder to drink regularly.

• Explore herbal teas: Experiment with herbal teas, served hot or cold. Ginger tea can be soothing if you’re feeling nauseous, while berry-flavoured teas can be a refreshing alternative to cordial.

• Infuse your water: Add slices of lemon, cucumber, berries or mint to give your water a flavour boost and make it look more appealing. This can be especially helpful if you’re experiencing taste changes.

• Choose hydrating foods: Foods such as melon, cucumber, yoghurt and soups also contribute to your fluid intake.

Include protein regularly

Protein plays an important role in maintaining muscle, supporting your immune system and helping your body repair and recover. Meeting your protein needs is particularly important during cancer treatment and recovery.

Try to include a source of protein with each meal and think about where you could bolster your intake with snacks in between if needed.

Here are a few simple ways to add a little more protein:

• At breakfast: Add Greek yoghurt to porridge, or try making delicious custard oats by adding a beaten egg at the end of cooking. Check out the recipe here.

• Sprinkle on nuts or seeds: Add nuts or seeds to salads, vegetables or cereals. I love adding a sprinkle of chia seeds to my toast toppings!

• Boost your eggs: Add cottage cheese or feta to scrambled eggs for some extra protein.

• Plant-based power: Add a spoonful of lentils or chickpeas to your serving of soup, stew or casserole for a plant-based protein boost.

Include more vegetables

Vegetables are an important source of fibre and a wide range of vitamins, minerals and other beneficial plant compounds. Here are some easy ways to include more in your day:

• Sneak them in: Grate carrots or courgettes into pasta sauces or soups.

• Roast in batches: Enjoy a serving of roasted vegetables with main meals or chop them into your pitta or sandwich. Try making a big batch of roasted veg at the weekend for easy meals throughout the week. This can be a time-saver when energy levels are low.

• Blend them: Add baby spinach to your smoothies - you won't even taste it!

• Snack on them: Try vegetable sticks with hummus or cottage cheese for a nutritious snack.

• Soup it up: Make vegetable-based soups, which can be easier to eat if you're not feeling very well.

  
  

Make snacks count

Snacks can be a helpful way to add extra nutrition between meals, particularly if your appetite is reduced or you want to bolster your protein intake.

• Nuts and fruit: A small handful of nuts, such as almonds or walnuts, paired with a piece of fruit.

• Yoghurt and berries: Greek yoghurt with berries and a sprinkle of nuts or seeds.

• Apple with a little extra: Apple wedges with nut butter or cottage cheese.

• Egg and greens: A hard-boiled egg with baby spinach.

• Vegetables and hummus: Carrot sticks, baby corn, or cucumber slices with hummus.

Take your time over meals

Giving yourself a little time and space to eat, rather than rushing through meals, can be helpful for your digestion.

• Slow down: Give yourself some protected time to sit down and eat, rather than eating on the go or while doing other things.

• Chew thoroughly: Chew each mouthful well. Chewing breaks food down and mixes it with saliva, beginning the breakdown of food before it reaches your stomach.

• Rest after eating: Give yourself a little time to ‘rest and digest’ after your meal rather than rushing straight on to the next activity.

If you experience heartburn or reflux, you can find more practical advice in my article on managing heartburn and reflux.

Make food preparation easier

Food preparation doesn’t need to be a big task. Small steps can save time and energy later on. Here are some simple ideas to try:

• Cook extra: Double your favourite dish and freeze portions for future use.

• Breakfast ready: Prepare overnight oats or chia pudding in small jars for a nutritious and convenient breakfast.

• Smoothie packs: Pre-portion ingredients in freezer bags - just add liquid and blend.

• Versatile protein: If you eat meat, roast a chicken and use the meat in different meals over the next few days. If you’re vegetarian, prepare a vegetable-packed frittata that can be portioned and eaten over several days – great hot or cold!

Small changes add up

You don’t need to make all of these changes at once. Start with one or two that feel doable and build from there. What helps is what fits into your life right now.

Small changes, made consistently, can make a real difference over time.

If you would like personalised nutrition support, you can find out more about how I can help here.

Updated and reviewed: August 2026

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.