The women’s eyes lit up as Eve Lahijani, a registered dietitian nutritionist, showcased a full dinner plate. During her “Eat with Purpose” workshop at the 2026 Women’s Cancer Survivors Conference at UCLA, she aimed to ease fears around carbs, reassure participants about soy foods, and share tips for healthy eating.
Lahijani noted that many women associate healthy eating with small plates and avoiding carbs and fats. However, she emphasized that these nutrients are crucial for maintaining good health.
Key Takeaways from the Workshop
Anti-inflammatory Eating is Beneficial
Also known as the Mediterranean diet, anti-inflammatory eating focuses on wholesome foods like fruits, vegetables, lean proteins, complex carbs, and healthy fats. “You don’t have to stick to one cuisine,” Lahijani pointed out. Asian, Mexican, or Persian foods can all fit into this style of eating.
For a balanced plate, aim for:
- A palm-sized portion of protein (like chicken, fish, or tofu).
- A similar-sized serving of complex carbs (think sweet potatoes or quinoa).
- A generous helping of non-starchy veggies (like broccoli and kale).
- Add a healthy fat, such as olive oil or nuts.
Lahijani recommends steering clear of processed foods and suggests limiting red meat to 12 ounces per week, with one or two servings of dairy daily.
Soy Foods Are Safe
Some cancer survivors worry about soy products like tofu due to their estrogen-like compounds. However, Lahijani assures that not only are they safe, but they may also be beneficial. Research shows that populations consuming more soy tend to experience lower cancer rates. The American Cancer Society supports this view, affirming that soy foods pose no danger to those who have had cancer.
Immune System Support Through Nutrition
According to Dr. David Heber, a professor emeritus at UCLA Health, a diverse diet plays a crucial role in supporting gut health and, consequently, the immune system. Lahijani stresses that a variety of fibers from plant foods, like fruits and vegetables, helps maintain a balanced gut microbiome, which boosts immunity.
Eating Healthy Doesn’t Have to Be Time-Consuming
Lahijani has practical advice for busy individuals. Opening a can of tuna or microwaving a meal can provide quick nutrition without sacrificing health. Pre-packaged salads or frozen vegetables are also excellent choices. “They’re just as good as fresh,” she pointed out.
A pivotal moment for many attendees at the workshop came from simply gaining permission to enjoy carbs and fats. Lahijani has seen many cancer survivors develop a fear of food, often leading to a condition called orthorexia. She encourages everyone to focus on whole foods and listen to their bodies without overcomplicating things.
One insight from the workshop underscores a growing trend on social media. Many people are sharing their journeys to intuitive eating, often accompanied by photos of balanced plates that reflect a mix of indulgence and nourishment. This fosters a sense of community, empowering people to embrace a healthier relationship with food.
In summary, eating well doesn’t have to be daunting. It’s more about balance and being kind to yourself. Whether you’re a cancer survivor or just looking to lead a healthier lifestyle, simple choices can make a big difference.
