August 23, 2021

Advice from Kate Ellison, a NZ Registered Dietitian and Nutritionist, and bowel cancer survivor.

Most important on your shopping list: fruit and vegetables – either fresh, canned or frozen – a great source of fibre, minerals, vitamins, and phytonutrients.

Fruit:
If you can stock up on fresh fruit: kiwifruit, oranges and mandarins are all excellent sources of Vitamin C.
If you can’t get hold of fresh fruit – canned or frozen is a great alternative and still highly nutritious.
E.g. add frozen berries to hot oatmeal in the morning for a super healthy breakfast.
Soft stewed apple and yoghurt makes a delicious snack or dessert.

Vegetables:
Fresh or frozen are equally good – both have a similar nutrient value.
Cooked veggies or vegetable soups may be easier for you to digest than raw or lightly cooked vegetables.
Throw some veggies into a slow-cooker for a tasty, easy option.
Remember – all vegetables are great – if you can’t tolerate certain varieties – onion for example, just make use of the myriad of other options available – like courgette, carrot and pumpkin to name a few.

Under the weather?
If you have respiratory symptoms which may be due to a cold, flu or you are just feeling under the weather: keep up your fluids!
Fluids not only keep you hydrated, but if you have a runny nose, clogged sinuses or congested chest, fluids help keep secretions thin and easier for your body to clear.
Warm liquids are usually best because they don’t stimulate a coughing fit like very cold fluids do.

Ideas:
Water – room temperature or warm
Weak black tea
Herbal or fruit tea infusion – peppermint or lemon ginger tea is particularly soothing
Diluted fruit drink e.g. Lemon barley or lime cordial added to hot or warm water
Warm water with a slice, squeeze of lemon juice and a teaspoon of honey
Broth based soups e.g. miso or chicken flavour
Hearty home made soups e.g. barley and vegetable, pea and ham soup. Particularly good if you have lost your appetite for solid food.

Diluted sports drinks e.g. powerade or gatorade, can be a great way to rehydrate especially if you are not tolerating much food. Keep sipping over the day.