Cancer Survivorship | Resources | CFYL @ Fred Hutch

Healthy Survivorship

Cancer survivorship is on the rise, and more research is available to help survivors live longer, more fulfilling lives. A balanced diet coupled with frequent exercise is one of the best ways to help you maintain your health and quality of life before or after treatment. Below are our guidelines for reducing your risk of recurrence, while enjoying chef-created, dietitian-approved meals.

6 Recommendations for Reducing Cancer Risk

facts about fiber- cook for your life- anti cancer recipes
#1. Eat a High Fiber Diet

From creating a feeling of fullness to supporting a healthy digestive system – fiber is the nutrient to focus on.

#2. Cook More at Home

The easiest path towards a cancer protective diet is to eat more whole foods and the easiest way to achieve a whole foods-based diet is to cook at home.

#3. Maintain a Healthy Weight

Excess weight plays a role in cancer risk and in cancer survivorship. Get our top tips for maintaining a healthy weight throughout your life.

#4. Keep Moving

Taking a 15-minute brisk walk each day can go a long way towards reducing your cancer risk.

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#5. Limit Alcohol Consumption

Studies show that alcohol has a strong connection to increase risk of chronic disease and some cancers.

#6. Don’t Rely on Supplements

There is no evidence to show that supplements can prevent cancer. Learn how to get your nutrients from food instead.

Healthy Toast for Cancer Survivorship

Small Changes With Big Payoff

A study of breast cancer survivors showed that eating five servings of fruits and vegetables, combined with moderate daily exercise led to a 50% decrease in mortality over time. Learn how you can easily integrate healthy behaviors for wholesome survivorship.

Top Healthy Survivorship Recipes

Colorful Zucchini Tomato Pasta- anti-cancer recipes- cook for your life
Featured Recipe

Colorful Zucchini Tomato Pasta

How to Eat the Rainbow

Packing your meals with a variety of colorful cancer-fighting fruits and veggies — peels and all — is the best way to add vitamins, minerals, fiber, and important phytonutrients for keeping your immune system strong. 

Salad Nicoise With Grilled Tuna Recipe Image
30 min prep
Rated 5 out of 5
Green Pea Hummus Recipe Image
15 min prep
Rated 4 out of 5
Ruth’s Spicy Pepper Pasta Recipe Image
30 min prep
Rated 5 out of 5
Pomegranate Lime Sour Recipe Image
15 min prep
Rated 5 out of 5
Brown Rice & Chickpea Paella Recipe Image
30 min prep
Rated 3.8 out of 5
Apple Quinoa Muffins Recipe Image
30 min prep
Rated 4.7 out of 5
Sicilian Greens & Tomato Soup Recipe Image
20 min prep
Rated 5 out of 5
Different types of seeds

A Seed Guide

They may be little, but their protein, fat, and fiber content pack a big punch.  

Why Brassicas?

This cancer-fighting family of vegetables is one of the healthiest around, which means your parents were right to keep telling you to eat your Brussels sprouts.

brassica vegetables

Myth-Busting the “Anti-Inflammatory Diet”

Certain products are marketed for their anti-inflammatory benefits, but there’s a deeper connection between food and our body’s inflammatory response than just this label.

Top Healthy Survivorship Recipe Collections

salmon burger with red cabbage and fennel slaw- cook for your life- anti-cancer recipes
Recipe Collection

Cancer Fighters for Healthy Survivors

cucmber, water- Cucumber Water- anti-cancer recipes- cook for your life
Recipe Collection

Staying Hydrated Isn’t Just About Drinking Water

Quinoa Stuffed Tomatoes - Cook For Your Life- anti-cancer recipes
Recipe Collection

20 Ways to Go With the Grain




Getting enough water every day is necessary for making sure your cells, brain, and muscles function properly. Instead of reaching for sugary fruit juices and sodas, quench your thirst with flavorful, infused waters.

How to Make

Cranberry Bean & Tuna Salad

This protein-packed salad is our take on a classic Italian dish that showcases several pantry-friendly favorites. Plus, this is one of our founder’s signature dishes, so you know it’s going to be good.

Ingredient Spotlight

Healthy Survivorship Image


As one Hindu proverb goes, “Rice is good, but lentils are my life.” Arguably one of the oldest domesticated crops in the human diet, lentils are a staple in Europe, India, and the Middle…

Healthy Survivorship Image


When it comes to dark leafy vegetables, spinach is one of the most versatile and nutrient-packed out there. Its mild flavored leaves can be prepared and served in a variety of ways, and for…

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society
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