1. Nutrition Guidelines for
Healthy Weight and Breast
Cancer

2. 1
Disclaimer
These resources are provided for information purposes only and are not intended as a
substitute for medical care. If you have any questions about your health care, please consult
with your health care provider. Inclusion of a resource does not imply endorsement by Trillium
Health Partners.

3. 2
Table of Contents
Introduction................................................................................................................................3
A Few Points to Keep in Mind?................................................................................................4
10 Tips to Eating Healthy Eating.............................................................................................5
How to use Canada’s Food Guide to Healthy Eating…………………….……………………..6
Portion Sizes…………………………………………………………………………………………...7
Space on Your Plate…….…………….………………………………………………………………8
The Fat of the Matter…………….…………….…………………………………………………..9/10
Healthy Snacking…………………….……………………..…………………………...................11
Snack Choices…………………………………….…………………………………………………12
More Tips to make Wise Snack Choices………………………………………………………..13
Menu Makeover ……… ………………….…………..……………………………………………..14
Helpful Resources…………………………………………………………………………………..15
Grocery Stores……………………………………………………………………..........................16
Notes………………………………………………………………………………………………......17

4. 3
A Little Introduction:
Many women with breast cancer are concerned about their weight.
While intentional weight loss is not recommended during active
treatment, you can reach a healthier weight slowly after treatment
is completed. Include physical activity within your comfort level.
This will help you to reach a healthier weight faster.
For women with breast cancer, there are other factors affecting weight gain
besides diet and physical activity. Changes in body hormone levels from
hormone treatments or some types of chemotherapy can result in weight
gain. It is important to give yourself the time your body needs to get to a
healthier weight range.
Instead of strict diet and exercise plans designed to cause weight loss, the
focus has changed to help accept and understand your body. Focus on learning
information and skills that will help you feel better and improve the quality of your life.
It is important to congratulate yourself with every small healthy change, and to stay
positive. Be sure to talk to your dietitian if you have any questions about reaching a
healthier weight.

5. 4
A Few points to keep in mind:
 Enjoy sharing meal time with friends and family.
 Make good food choices.
 Choose foods that will nourish your body and make you healthy and strong,
not foods that might help you lose weight. Include foods from all food groups
in Canada’s Food Guide.
 Maintain a healthy body image. Remember healthy bodies come
in all shapes and sizes. Good health is possible at any body size.
 Eat for the right reasons.
 Learn the difference between your body’s “need to eat” hunger cues and
your desire to eat more food because it tastes good. Learn to recognize
your “just full” feeling; if you’re uncomfortable, you’ve eaten
more than you need.
 Keep hydrated every day with at least eight cups (two litres) of
low calorie liquids such as water, vegetable juice, tea or
coffee. Often people confuse the need to drink with the need
to eat.
 Space your meals and snacks throughout the day.
 Starving yourself often leads to stuffing yourself.
 Eating a healthy snack at 4 pm may help prevent “stuffing” at dinner by
taking the “edge” off your hunger.
 Eat slower…enjoy your food!
 It takes 20 minutes for our brains to know we are full so take time to taste
and enjoy each mouthful!
 Read labels – learn what is in the food you and your family are eating.
 A healthy lifestyle includes at least 30 minutes of physical activity every day.
Walking, playing actively with your kids and gardening are all examples of light
activities. Start slowly in periods of 10 minutes each and build up!

6. 5
10 Tips to Healthy Eating:
1. Choose grains, vegetables, and fruits more often in every meal.
2. Eat a breakfast that’s low in fat and high in fiber.
3. Have a healthy snack in between meals if meals are more than six
hours apart. Some healthy snack ideas: vegetables with low-fat dip, fruit
and low fat yogurt.
4. Buy lower-fat dairy products such as: skim, 1% milk, or yogurt (less than 2% M.F.). Try
lower-fat cheeses (< 20% M.F.) such as partly-skim mozzarella and light ricotta
cheese. Use smaller amounts of strong flavored cheeses such as old Cheddar or
Parmesan cheese.
5. Use lower-fat cooking methods such as baking, roasting and grilling.
6. Choose fish, poultry and lean meats. Trim extra fat and/or remove skin.
7. Flavor foods with lemon, salsa, mustard, ketchup, herbs and spices and
use less salt.
8. Prepare foods without adding extra butter, margarine, oil, gravy or rich
sauces.
9. Limit simple sugars. Enjoy baked goods and desserts occasionally.
10. Know your serving sizes compared to Canada Food Guide to Healthy Eating. In general,
one serving is one medium size food item similar to the size of a tennis ball or ½ cup of
measurable food.

7. 6
How to use Canada’s Food Guide to Healthy Eating:
The amount of food you need every day from the four food groups and other foods depends on your age,
body size, activity level, whether you are male or female. Here is a general comparison of the number of
servings needed between two different people.
Meals /
Snacks
40 Year Old Office Working
Female
25 Years Old Male Construction
Worker
Breakfast
 1 ½ cups (375mL) cereal with ½ cup
(125mL) milk
 1 orange
 tea or coffee
 2 slices whole wheat toast
 2 eggs
 1 cup (250mL) orange juice
Snack  ¾ cup (175mL) low fat yogurt  1 large banana
 1 large muffin
 1 cup (250 mL) milk
Lunch
 1 bagel with roasted turkey, low fat swiss
cheese, lettuce and tomatoes
 carrot sticks
 large handful of grapes
 water
 9” ham and cheese sub with lettuce and
tomatoes
 carrot sticks
 2 cookies
 1 cups (250mL) milk
Snack
 peanut butter sandwich
 apple
 water
Dinner
 3 oz (75g) chicken stir fry with broccoli and
red peppers
 ½ cup (125mL) rice
 1 small whole wheat roll
 small salad with dressing
 water or tea
 6 oz. (200g) chicken stir fry with broccoli
and red peppers
 1 cup (250mL) rice
 2 small whole wheat rolls
 large salad with dressing
 water or tea
Snack  apple slices and 2 slices low fat cheese  4 slices cheese and 1 pita bread
Food Group Totals Food Group Totals
6 Grain Products
3 Milk Products
6 Vegetables & Fruit
2 Meat & Alternative
16 Grain Products
4 Milk Products
10 Vegetables & Fruit
5 Meat & Alternatives
Nutrition Analysis Nutrition Analysis
1500
38g
74g
37g
1200mg
243g
Calories
Fat (22%)
Protein (18%)
Fibre
Calcium
Carbohydrate
3000
135g
135g
46g
2200mg
385g
Calories
Fat (34%)
Protein (20%)
Fibre
Calcium
Carbohydrate

8. 7
Portion Sizes:
Knowing your portion sizes is a very helpful way for you to meet your nutrient
needs while balancing calories from all food groups. Here is a quick and simple
way to estimate your serving sizes:

9. 8
Space on Your Plate:
Here is another helpful way to estimate portion sizes on your plate. Use
the plate diagram below to help you. A plate is nutritionally well balanced
when it has ¼ meat and alternatives, ¼ starch (grain products) and ½
vegetables. To complete the meal, add a glass of milk to drink and some fresh
fruit for dessert. You can rest assured that you have included all four of the
food groups in your meal!
Source: Canadian Diabetes Association 2006

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The Fat of the Matter
While some fat is necessary for good health, the average Canadian eats
twice the amount of fat recommended in a healthy diet. The amount of fat you
need each day is based on a percentage of total calories. Most women need
1600-2000 calories per day and should strive for an intake of 25-30% of the
calories coming from fat.
See the chart below to determine your level of fat in total grams per day:
Most of the fat we eat comes from fats and oils, meat and alternatives, and
milk and alternatives.
Source Where is the fat
Fats and oils Butter, margarine, lard, oil-based salad dressings,
mayonnaise, cooking oil.
Meats and Alternatives Marbling in meats, visible fats and skins.
Milk Products Milk fat (M.F.) in dairy products.
Fruits and Vegetables No fat in almost all fruits and vegetables.
Grain products Most grain products are low in fat except for many
baked goods and pastries.
Calorie
goal/ day
Fat grams (per day)
20% of total
calories
25% of total
calories
30% of total
calories
1550
1650
1750
1800
1850
1900
2000
2100
2250
2350
34
37
39
40
42
42
44
47
50
52
43
46
49
50
51
53
56
58
63
65
52
55
58
60
62
63
67
70
75
78

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Choosing lower fat food choices is a simple way to get the nutrients our bodies
need while cutting back on calories. The type of fat we eat is also important to our
health. Eat less saturated fat found in animal fats such as butter, cream, and fat
on meat. Saturated fat is also in tropical fats such as coconut oil and palm oil.
Eat more monounsaturated and polyunsaturated fats. These are found in
vegetable oil such as canola, olive and corn oil. Fatty fish, such as salmon, trout,
and mackeral, along with unsalted nuts and seeds are also good sources of
polyunsaturated fats.

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Healthy Snacking:
Did you know that snacking can be a healthy part of your day? Not everyone
needs snacks, but many people who are trying to lose weight find that they are
more successful if they have small balanced snacks between main meals. When
you snack, you can more easily control your appetite at meals which may help you
to maintain or lose weight. Choose snacks that are high in fibre and low in fat,
sugar and salt. Be aware of portion sizes, snacks are usually smaller than meals.
Tips for Healthy Snacking
The challenge with snacking is not when or how often you snack. The real
challenge is what kinds of food you snack on – and how much.
 Plan snacks as you plan your meals by using Canada’s Food Guide to
Healthy Eating.
 Limit snacking to no more than three times a day.
 Keep portions small.
 Try to include food from two of the four food groups for each snack.
 Choose fruits and vegetables, low fat milk products, and grain products
more often.
 Try not to snack out of the box – take out the amount you want to eat and
put the box away.
 Avoid snacking in front of the TV or in the car (people generally eat more
while driving or watching TV).
Snacking at home
Stock up your pantry and fridge with nutritious snacks, such as fresh fruits and
bite size vegetables, whole grain low-fat crackers, unsalted nuts and seeds, non-
sugar coated cereals, low fat dairy products, or homemade baked goods. When
baking, choose recipes with no more than ¼ cup or 50mL oil or non-hydrogenated
margarine per loaf or dozen muffins.
Snacking away from home
Plan snacks as a part of your meal plan. Always pack a couple of snacks
when you pack your lunch, so that you will have something healthy to satisfy your
mid-morning and mid-afternoon hunger.
When choosing a prepackaged product, look for one with a Daily Value (DV)
of 5% or less for fat, sodium and cholesterol, or a DV of 10% or less for saturated
and trans fats combined. The % DV helps you understand how much a nutrient is
in food compared to the average amount recommended each day.

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Snack Choice
Aim for 100 to 200 calories per snack.
Snack Choice Calories
Fat
Grams
Homemade bran muffin 130 5
Yogurt (3/4 cup or 175mL) with fruit
(1/2 cup or 125mL)
170 3
Homemade trail mix
 1/4 cup or 50mL mini shredded wheat
 2Tbsp or 30mL of raisins
 2 Tbsp or 30mL of almonds
170 9.5
Two Melba toast with peanut
butter (1 Tbsp or 15mL)
140 10
Celery/carrot sticks with hummus (2
Tbsp or 30mL)
140 10
Two high fibre crisp breads with
Partly skimmed mozzarella cheese (28g)
150 5
Cottage cheese (1/2 cup or 50mL) with Fruit
(1/2 cup or 125mL)
100 1
Tortilla chips, plain (10) with Salsa
(2 Tbsp or 30mL)
100 5
Seasonal Fruit (berries, banana, pear) 1 serving 100 Trace
Pretzels (28g bag) 108 1
Air-popped popcorn (3 cups popped) with 1 tsp (5mL) of
butter or margarine
150 5.3
Plain cookies like arrowroots or digestives (5) 150 5
White cheddar rice cakes (3) 135 1.5
Low sodium V8 juice (8 oz) 50 0
Fig bars (2) 110 2.5
Low fat granola bar, uncoated, with nuts and raisins 127 6

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More Tips to make Wise Snack Choices!
Choose less often Choose more often
Are you looking for something sweet? Go for delicious and nutritious snacks
 chocolate bars, toffee or candy  nature squares or crispy rice squares
 cookies with cream filling or chocolate  fig bars, graham crackers, digestive
cookies
 pastries, danishes, doughnuts or brownies  grain or cereal bars (uncoated)
 super-sized muffins  low fat whole grain muffins (smart size it!)
 ice cream  low fat yogurt or frozen yogurt
 sweetened, fruit-flavored roll-ups  fresh fruit, fruit salad or dried fruit
Are you looking for something salty? Try these healthier options.
 potato chips or flavoured nacho chips  baked chips or baked tortilla chips
 processed cheese slices or spreads  cheese (low fat is possible) and crackers
 pepperettes (pepperoni sticks)  almonds, peanuts and other nuts (unsalted)
 french fries  pretzels (unsalted or less salt)
Are you looking for something crunchy? Crunch on these healthy choices
 flavoured cheese puffs or corn chips  veggie sticks with a small amount of low fat
dip
 caramel corn  rice cakes
 peanut brittle  trail mix, sunflower seeds or roasted nuts
 crackers (soda crackers or pastry types)  melba toast with peanut butter or hummus
 popcorn with butter and salt  air-popped popcorn with little or no butter
or salt.
Are you Thirsty? Quench that thirst with less sugar and fat
 pop, diet pop  water
 fruit-flavoured drink or slushie  100% fruit juice
 energy drinks containing caffeine  vegetable juice
 whole milk  low fat smoothie with real fruit
 speciality coffees/lattes with cream,
whipped cream or homogenized milk
 2%, 1% and skim milk including chocolate
milk

15. 14
Meals/snacks Before After
Breakfast  60g granola cerealwith 2%
milk (250 mL)
 60g low-fat granola with
skim milk (250 mL)
 1 carrot muffin  1 slice of whole grain toast
with jam (15 mL)
 Coffee with cream or whole
milk (15mL) and 2 packs of
sugar
 Coffee with 2% or 1% milk
(15mL) and sweetener
Snack  Chocolate chip cookies  Social tea cookies (3)
 1 medium fresh fruit
 1 glass of water
Lunch  6 oz breaded fish with chips
(1 cup)
 Pop (355 mL)
 3 oz lemon baked halibut
with oven baked fries with
skin (1 cup)
 1 cup orange juice fortified
with calcium
Snack  50g cheese  175mL low fat yogurt (3/4
cup)
Dinner  3 cups pasta primavera with
6oz chicken
 1 cup salad with ranch
dressing (50 mL)
 water or tea
 2 cups of whole wheat
pasta with tomato sauce and
3oz chicken
 1 cup salad with light ranch
dressing (50mL)
 1 cup of frozen yogurt with
½ cup fresh strawberries
 water or tea
Snack  1 cup of double fudge ice
cream
 Greek yogurt (250 mL) or
gelato
Nutritional Analysis Before After
Food group total 11 Grain products
3 Milk products
2 Vegetable and fruits
4 Meat and Alternatives
8 Grain products
3 Milk products
7 Vegetable and fruits
2 Meat and Alternatives
Nutritional Analysis 3859 Calories
195g Fat
146g Protein
15g Fibre
1081mg Calcium
366g Carbohydrate
1887 Calories
36g Fat
103g Protein
28g Fibre
1230mg Calcium
318g Carbohydrate

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Helpful Resources
The following resources are here to help you:
Dietitians of Canada www.dietitians.ca
 Click on” Your Health” to access videos and written information or Nutrition A-Z
offers helpful information on a variety of topics.
Centers for Disease Control & Prevention www.cdc.gov
 Click on Healthy Living, Healthy Weight
Government of Canada www.hc-sc.gc.ca
 Click on Healthy Living for information on healthy eating & physical activity
4. Canadian Cancer Society www.cancer.ca
 In search field, type in “Monthly Tips to Reduce Your Cancer Risk”
Wellspring
http://www.wellspring.ca Follow the link to access programs on nutrition, exercise
and many other programs near your area.
EatRight Ontario – talk to a dietitian for FREE 1-877-510-510-2 or visit:
https://www.eatrightontario.ca for helpful tips and information

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Grocery Stores
Many grocery stores have services that provide nutrition information to help
consumers make healthy food choices.
Metro:
Metro has a team of registered dietitians that are available to answer questions:
www.metro.ca/products-services/index
Two programs that can answer questions on nutrition:
http://www.metro.ca/products-services/my-healthy-plate-with-metro/index.en.html
“4 Pillar Program” addresses concerns on healthy eating and wellness while their
“Smile Program” uses smile icons on price tags to inform the consumer if the item is
healthy or unhealthy.
Loblaws:
Loblaws have store tours and nutrition counselling that are free of charge.
www.loblaws.ca click on Health & Wellness for Dietitian Services
You can book an appointment for the dietitian on their website and also view the
dietitian schedule of events.
They also have drop-by demonstrations on the store floor that give information on
different nutrition topics.
Sobeys:
Sobeys offers information from a dietitian through a Facebook and Twitter page
(Sobeys Dietitian is the name of both) that posts simple recipes and other information
related to nutrition.
As well http://www.sobeys.com/en/articles/?f=739, offers many tips and guides for those
with allergies, intolerances and other dietary restrictions. It also provides guides on
simple and healthy cooking along with recipes.

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Notes
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Copyright© 2015 Oncology Dietitians, the Carlo Fidani Regional Cancer Centre Registered Dietitians 2015
Adapted frommaterials originally produced by:
Nutrition Matters. YorkRegion Health Service Department. Available at: www.region.york.on.ca. Accessed May 28,
2006 Great Food Fast (2000) by The Dietitians of Canada and Lynn Roblin and Bev Callaghan, Robert Rose Inc,
Toronto.
Discover Healthy Eating. Produced by Public Health Nutritionists/Dietitians in Ontario. Available at: w ww.peelregion.ca. Accessed
September 2, 2006.
Just the Basics. Canadian Diabetes Association. Available at: www.diabetes.ca. Accessed: September 20, 2006.
Nutrition Matters. Freedom From Dieting. Toronto Public Health. Available at: www.toronto.ca/health. Accessed: September 20,
2006.

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opyright© 2013 Oncology Dietitians,Trillium HealthPartners- CreditValleyHospital,Mississauga,Ontario
The Carlo Fidani Peel Regional Cancer Centre’s oncology
services fall under the Mississauga Halton/Central West
Regional Cancer Program. For more information on integrated
cancer services within the region, pleas e visit
Trilliumhealthpartners.ca/Pages/Regional -Cancer-Program.aspx
Where to Find Us…
Visit us online:
Trilliumhealthpartners.ca/
patientservices/cancerservices