To help you keep prostate cancer in check, we’ve put together a handy list of foods to choose and foods to lose.
If you think eating a healthier diet will be hard, don’t worry. You have a ton of delicious and affordable options. But if you have any questions, please reach out to your doctor, care team or dietitian for help.
Foods
to choose
Nuts
What foods should I eat?
nuts (like walnuts, almonds and cashews)
peanuts
peanut butter
other nut butters
How much?
1/4 cup or a small handful of nuts = 1 serving
2 tablespoons of nut butter = 1 serving
Aim for 1 or more servings per day.
Try it like this
Try them raw or roasted without oil or salt
Keep a handful of nuts in a snack bag or to-go cup.
Vegetables
What food should I eat?
broccoli
cauliflower
brussels sprouts
kale
cabbage
mustard greens
Silverbeet
How much?
1/2 cup or a handful, cooked = 1 serving
Aim for at least 3 servings per day.
Try it like this
Try them steamed, roasted or in a stir fry.
You can also eat them raw - just increase the serving size to 1 cup.
Cooked tomatoes
What foods should I eat?
stewed tomatoes
tomato soup
tomato paste
tomato-based pasta or casserole sauce
How much?
1/2 cup = 1 serving
Aim for 2 or more servings per week
Try it like this
Add them to a casserole, soup or pasta
Fish
What foods should I eat?
Choose fish high in “omega-3 fatty acids”, such as:
anchovies
salmon
sardines
rainbow trout
black cod
albacore tuna
How much?
100g of cooked fish or a fish fillet the size of your whole hand = 1 serving
Aim for 2 or more servings per week.
Try it like this
Steam or microwave fish fillets, or poach them in fish stock or seasoned water. You can also bake or grill them. Tinned fish can be added to a salad.
Healthy fats from oils
What foods should I eat?
olive oil
canola oil
sunflower oil
rice bran oil
avocado oil
nut oils
How much?
1 serving = 1 tablespoon
Aim for 1 or more servings per day.
Try it like this
Add it to your skillet/frying pan while cooking or as part of a salad dressing.
Foods to lose
(foods to stay away from)
If these foods are part of your usual diet, eat them less often and in smaller portions.
processed meat (bacon, ham, salami, sausage, lunch meats)
poultry (chicken or turkey) with the skin still on — choose cuts without skin
higher fat dairy, such as whole milk and cheese — choose low-fat milk and milk products
sugary drinks (pop, juice, sweetened beverages)
highly processed foods (white bread and white rice)
Speak to your care team or a dietitian before taking dietary supplements to check if they are really necessary for you.
