Eating well to manage prostate cancer

While there are a lot of tasty and convenient kai out there, research shows that some kai can help people with prostate cancer (matepukupuku repeure) and others are best avoided.

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, hauora provider or dietitian for help.

to choose


What kai 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.


What kai should I eat?

  • broccoli

  • bok choy

  • cauliflower

  • brussels sprouts

  • kale

  • cabbage

  • 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 kai 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

What kai should I eat?

Choose fish high in “omega-3 fatty acids”, such as:

  • salmon

  • sardines

  • Mackerel

  • Kahawai

  • 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 kai 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
(kai to stay away from)

If these types of kai 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, hauora provider or a dietitian before taking dietary supplements to check if they are really necessary for you.

A Maori approach to healthy eating

Learn about healthy kai choices and more

Healthy eating guide

Get reliable advice on healthy eating

Eating and activity guidelines
for New Zealand adults

Get advice on healthier kai choices and active living

What's next?

Now that you've read up on Eating well to manage prostate cancer, here are some related articles to explore as you continue to build your knowledge and understanding of this topic.
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