Food and Cancer: the basic daily food plan

The basic daily food plan provides information about the amounts and kinds of food that you need each day to get enough of the nutrients essential for good health.

Fruit and vegetables

You need at least 2 serves of fruit and 5 serves of vegetables daily.

1 serve =

• 1 piece of fruit (of average size, e.g. 1 medium apple or orange
• 1 cup of salad vegetables
• 1/2 cup of cooked vegetables
• 1 glass of juice

Fruit and vegetables are a good source of vitamins, especially vitamin C and beta-carotene. They also provide fibre (roughage). Green leafy vegetables supply iron, folate and calcium. Fruit and vegetables also contain other protective components (for example, lycopene in tomatoes) not found in vitamin pills. Choose a variety of different types, including green leafy vegetables (e.g. spinach and bok choy), as well as broccoli, brussel sprouts, onions, garlic, tomatoes and carrots.

Breads and cereals

This group includes bread, cereals, rice and pasta.

Eat according to energy needs but have at least 4-5 serves daily.

1 serve =

• 2 slices of bread or 1 small pita bread
• 1 medium bread roll
• 1 cup of cooked rice, steamed or boiled
• 1 cup of cooked pasta
• 11/3 cup of wholegrain breakfast cereal
• 1 cup of cooked porridge (rolled oats)

These foods are low in fat. They give vitamins and energy for everyday activities. If possible, choose wholegrain products to give you more fibre.

Milk and dairy foods

This group includes milk, cheese, yoghurt, milk puddings, custard, soy milk and soy yoghurt.

You need 2-4 servings daily.

1 serve =

• 250ml milk
• 3cm cube (35g) firm cheese
• 1 tub (200g) yoghurt
• 250ml calcium-fortified soy milk drink

Foods from this group supply protein and are the best source of calcium, which is needed for healthy bones and teeth.

Meat and alternatives

This group includes lean beef, lamb, pork, poultry, fish, eggs, nuts, legumes and tofu.

You need 1-2 serves daily.

1 serve =

• 65-100g of lean red meat or chicken
• 2 eggs
• 80-120g fish
• 1/2 cup of cooked legumes (dried beans or peas)
• 120g tofu (hard)
• 50g nuts

These foods are major sources of vitamins and protein, which are needed for growth, maintenance and repair of body tissue. Oily fish such as tuna, sardines and salmon are good sources of omega 3 fatty acids. Eating these 2-3 times a week will help maintain a healthy immune system.

Fats and oils

This group includes oils, butter, margarine, cream and salad dressings.

Aim to have no more than about 1 tablespoon (20g) daily.

1 serve =

• 4 teaspoons of margarine or butter
• 1 tablespoon oil
• 1 tablespoon cream

This group is an important source of essential fatty acids and fat-soluble vitamins. Best choices are those from vegetable sources such as olive, sunflower or canola-based oils and spreads. To gain weight, eating more of these foods can help.

Fluids

You should drink at least 6-8 glasses of fluid each day. Your fluid requirements may increase with treatment and in hot weather. Unless you're underweight, drink fluids that are largely water - diluted fruit juice, tea, coffee, cordial or water.