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Table 4: Quick and Easy Snacks
Applesauce
Bread, muffins, and crackers
Buttered popcorn
Cakes and cookies made with whole grains, fruits, nuts, wheat germ, or granola
Cereal
Cheese, hard or semi-soft
Cheesecake
Chocolate milk
Crackers
Cream soups
Dips made with cheese, beans, or sour cream
Fruit (fresh, canned, dried)
Gelatin salads and desserts
Granola
Hard-boiled and deviled eggs
Ice cream, frozen yogurt, or Popsicles
Juices
Milkshakes, "instant breakfast" drinks
Nuts
Peanut butter
Pita bread and hummus
Pizza
Puddings and custards
Sandwiches
Vegetables (raw or cooked)
Whole or 2% milk
Yogurt
 
Table 5: How to Add Calories
Butter and margarine
  • Add to soups, mashed and baked potatoes, hot cereals, grits, rice, noodles, and cooked vegetables
  • Stir into cream soups, sauces, and gravies
  • Combine with herbs and seasonings, then spread on cooked meats, hamburgers, and fish and egg dishes
  • Use melted butter or margarine as a dip for raw vegetables and seafood, such as shrimp, scallops, crab, and lobster.
Whipped cream
  • Use sweetened on hot chocolate, desserts, gelatin, puddings, fruits, pancakes, and waffles
  • Fold unsweetened into mashed potatoes or vegetable purees.
Milk and cream
  • Use in cream soups, sauces, egg dishes, batters, puddings, and custards
  • Put on hot or cold cereal
  • Mix with noodles, pasta, rice, and mashed potatoes  
  • Pour on chicken and fish while baking
  • Use as a binder in hamburgers, meatloaf, and croquettes
  • Use whole milk instead of low-fat
  • Use cream instead of milk in recipes
  • Make hot chocolate with cream and add marshmallows.
Cheese
  • Melt on top of casseroles, potatoes, and vegetables
  • Add to omelets
  • Add to sandwiches.
Cream cheese
  • Spread on breads, muffins, fruit slices, and crackers
  • Add to vegetables
  • Roll into balls and coat with chopped nuts, wheat germ, or granola.
Sour cream
  • Add to cream soups, baked potatoes, macaroni and cheese, vegetables, sauces, salad dressings, stews, baked meat, and fish
  • Use as a topping for cakes, fruit, gelatin desserts, breads, and muffins
  • Use as a dip for fresh fruits and vegetables
  • For a good dessert, scoop it on fresh fruit, add brown sugar, and refrigerate until cold before eating.
Salad dressings and mayonnaise
  • Use on sandwiches
  • Combine with meat, fish, and egg or vegetable salads
  • Use as a binder in croquettes
  • Use in sauces and gelatin dishes.
Honey, jam, and sugar
  • Add to bread, cereal, milk drinks, and fruit and yogurt desserts
  • Use as a glaze for meats, such as chicken.
Granola
  • Use in cookie, muffin, and bread batters
  • Sprinkle on vegetables, yogurt, ice cream, pudding, custard, and fruit
  • Layer with fruits and bake
  • Mix with dry fruits and nuts for a snack
  • Substitute for bread or rice in pudding recipes.
Dried fruits (raisins, prunes, apricots, dates, figs)
  • Try cooking dried fruits; serve for breakfast or as a dessert or snack
  • Add to muffins, cookies, breads, cakes, rice and grain dishes, cereals, puddings, and stuffing
  • Bake in pies and turnovers
  • Combine with cooked vegetables, such as carrots, sweet potatoes, yams, and acorn and butternut squash
  • Combine with nuts or granola for snacks.
Eggs
  • Add chopped, hard-cooked eggs to salads and dressings, vegetables, casseroles, and creamed meats
  • Make a rich custard with eggs, milk, and sugar
  • Add extra hard-cooked yolks to deviled-egg filling and sandwich spread
  • Beat eggs into mashed potatoes, vegetable purees, and sauces (be sure to keep cooking these dishes after adding the eggs because raw eggs may contain harmful bacteria)
  • Add extra eggs or egg whites to custards, puddings, quiches, scrambled eggs, omelets, and to pancake and French toast batter before cooking.
Food preparation
  • If tolerated, sauté and fry foods when possible, because these methods add more calories than do baking or broiling
  • Add sauces or gravies.
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