The goal is about making whole foods the backbone of your eating pattern, while leaving room for enjoyment.
Nicole Parker, LD, RDFatigue is one of the most common side effects of cancer and cancer treatment. While rest is important, the foods you choose each day can also play a powerful role in supporting your energy levels.
“Food is more than just fuel—it’s part of how we care for our bodies during treatment and recovery,” says Nicole Parker, LD, RD, a registered dietitian at Dartmouth Cancer Center (DCC). “When you think of food as medicine, it helps highlight how important nutrition is to overall health and well-being.”
During a DCC webinar, Parker shared 10 practical, realistic strategies to help patients eat in ways that support steady, lasting energy—even on days when fatigue makes cooking feel overwhelming.
Strategy 1: Choose foods from the earth
One of the most important foundations of eating for energy is choosing whole foods as often as possible. These are foods that come from the earth or an animal, such as fruits, vegetables, whole grains, fish, poultry, beans, nuts, and seeds. “A good example is the Mediterranean diet, or what I call ‘lifestyle of eating,’” says Parker.
Highly processed foods can give a quick burst of energy, but that boost doesn’t last. “The goal is about making whole foods the backbone of your eating pattern, while leaving room for enjoyment.”
Strategy 2: Cultivate a taste for healthy foods
Taste buds can change and adapt. “In particular, cutting back on salt and sugar over time can decrease your cravings for them,” says Parker, who notes that sugar cravings can also mean a lack of protein. “Really start to get to know what fresh, whole, unprocessed foods truly taste like.”
In addition, she says this shift can be helpful when taste changes occur due to chemotherapy. If canned vegetables suddenly taste metallic, try switching to fresh.
Strategy 3: Develop a pattern of healthy eating
Rather than focusing on a single “superfood,” Parker encourages thinking about overall patterns. Eating a variety of foods—often called “eating the rainbow”—helps ensure your body gets the full range of nutrients it needs.
A healthy pattern includes:
- Plenty of fruits and vegetables
- Whole grains such as oats, quinoa, and whole-wheat bread
- Lean proteins like eggs, fish, poultry, dairy, beans, and lentils
- Healthy fats from foods like olive oil, nuts, and avocado
- Limiting sugary beverages, sweets, and saturated fats from red meat and butter.
“It’s what you eat most of the time that matters,” Parker says. “An 85/15 approach works well for many people—aiming for nourishing choices most of the time, with space for treats.”
Strategy 4: Choose carbohydrates wisely
Carbohydrates are a key energy source, but not all “carbs” are created equal. Simple carbohydrates, such as sugary drinks, white bread, and sweets, can cause blood sugar spikes followed by energy crashes.
Complex carbohydrates, like oats, quinoa, whole-wheat bread and barley, digest more slowly and provide steadier energy. Pairing them with protein and healthy fats helps even more. For example, oatmeal topped with fruit and seeds, or whole-grain toast with peanut butter and banana, can be both satisfying and energizing while preventing energy-sapping blood sugar crashes.
Strategy 5: Snack with intention
Snacks can be an important energy tool, especially if appetite is low. Parker recommends including at least two food groups in a snack—for example:
- Apple slices with peanut butter
- Greek yogurt with berries or nuts
- Whole-grain crackers with avocado
- Low-fat cottage cheese with pineapple
- Hummus with vegetables
“Hummus, in addition to being another complex carbohydrate, is a great source of fiber, and it's often made with heart-healthy extra virgin olive oil,” notes Parker. “These are all quick, easy snacks that are really going to help sustain your energy strategy.”
Strategy 6: Eat regular meals
“Especially breakfast,” says Parker, to help fuel your body for the day ahead. But if you’re challenged with a reduced appetite or are just “not a breakfast person,” a snack is better than nothing. “If you haven’t been eating regular meals, adding in small, frequent meals or snacks can help your body recognize hunger cues again, which helps restore your appetite,” she says.
Strategy 7: Balance your plate
For meals, Parker suggests aiming for at least three food groups:
- Protein (such as chicken, fish, eggs, or beans)
- Vegetables (fresh, frozen, or lightly prepared)
- Whole grains or starchy vegetables
Simple meals, like black bean soup with whole-grain bread or chicken salad with high-fiber crackers such as Triscuits, can be both nourishing and easy to prepare on low-energy days.
Strategy 8: Drink more water
Did you know our bodies are roughly 60% water? Not only is staying hydrated important, but dehydration can also worsen fatigue. The average person should aim for eight to ten 8-ounce glasses of water per day. Age or medical history may alter your needs, but staying well-hydrated is beneficial for everyone.
“If plain water isn’t appealing, try infusing it with lemon, cucumber, ginger, berries, or mint,” suggests Parker. “Sparkling water with a splash of juice can also be refreshing without added sugars.”
Strategy 9: Avoid caffeine and sugar
Sugary and caffeine-heavy drinks—such as soda, energy drinks, sweetened coffees, and sweet tea—may give a quick boost, but often lead to an energy crash as blood sugar spikes and then drops. Even 100% fruit juice is a concentrated source of sugar and is best limited. For steadier energy, choose water when possible, and infuse it with fruit, herbs, or cucumber for flavor.
Strategy 10: Honor your hunger
Finally, Parker encourages eating slowly, savoring your food, and paying attention to hunger and fullness cues. “Listen to your body. When you start to have regular meals, and you're not skipping, you also start to learn your cues.”
As Parker reminds her patients, “You are your best investment. Invest in yourself, invest in your health, and it's the best investment you will ever make.”
For more information, food suggestions, recipes, and energy-boosting snack ideas with pictures, watch Parker’s full webinar on Eating for Energy.