The Cancer Dietitian

07/10/2025

𝗢𝗰𝘁𝗼𝗯𝗲𝗿 𝗶𝘀 𝗕𝗿𝗲𝗮𝘀𝘁 𝗖𝗮𝗻𝗰𝗲𝗿 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 𝗠𝗼𝗻𝘁𝗵 💗
One of the common questions I’m asked in my clinics and cancer nutrition workshops is:
“What can I do to reduce the risk of breast cancer coming back?”

It often comes from wanting to take positive, practical steps for your health - and it can also put you in a vulnerable space once you start looking for answers. There’s so much information online that it’s easy to get lost in a sea of mixed messages and feel unsure what’s actually worth paying attention to.

That’s why it’s reassuring that the latest research continues to point to the same key things - the areas truly worth focusing your energy on.🙏🏼

And even better, these are the same habits that support heart health, metabolic health, and long term health.

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘁𝗵𝗲 𝗿𝗲𝘀𝗲𝗮𝗿𝗰𝗵 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗲𝘀 𝘁𝗼 𝘀𝗵𝗼𝘄 𝗵𝗲𝗹𝗽𝘀 𝗺𝗼𝘀𝘁:
⚖️Keeping to a healthy weight
🚶🏻‍♀️‍➡️Staying active (even gentle, regular movement adds up!)
🥦 Eating plenty of fibre-rich foods
🐟Choosing nourishing fats such as extra virgin olive oil, avocado, nuts, seeds, and oily fish
🍷 If you choose to drink alcohol, keeping it low
🫛 Feeling confident that whole soy foods (like tofu, tempeh, and edamame beans) are safe if you want to include them
😎 Ensuring your vitamin D level is in the healthy range

There’s nothing extreme or new here - just solid evidence that every day, balanced choices can make a meaningful difference.

If you’d like to read more, I’ve reviewed and updated my original 2022 blog to reflect the latest research. It’s reassuring to see that the evidence behind these steps is now even stronger.
👉 https://www.thecancerdietitian.com/post/reducing-risk-of-breast-cancer-recurrence

If you’ve been wondering how to make these ideas work for you, that’s exactly what I help people with through my one-to-one Nutrition Support Programmes - turning evidence into everyday meals and routines that feel realistic, nourishing, and right for you.

You don’t have to figure it all out on your own. 🥰

Evidence-based breast cancer diet and lifestyle guidance from Meredy Birdi, The Cancer Dietitian, supporting health, recovery, and wellbeing after treatment.

18/09/2025

📣 New blog: Diet During Chemotherapy - Nutrition Tips That Help 🙏🏼
Sometimes people ask me: “Is it better to wait until chemotherapy is over before working on my diet?”

My answer is always the same: no, please don’t wait! Good nutrition can support you from the very beginning and right alongside treatment - helping you prepare, cope better with side effects, bolster your immune system, and so much more! 🙏🏼

If you’ve ever asked “what should I eat during treatment?” you may have been told to “just eat healthily.”

That advice is always so well intended, but it can’t possibly (and it isn’t meant to) cover all the nuances of nutrition in cancer care. At a time when eating feels unpredictable, your favourite foods taste different, or you’re simply too tired to cook, it can feel impossible to know where to start.

This blog shares some practical tips, realistic ideas, and reassurance for anyone navigating food during chemotherapy.
My approach is always about making food feel nourishing and supportive, never another source of stress. 🥰

📚 If this feels like something you or someone close to you would find helpful, you can find the blog here: https://www.thecancerdietitian.com/post/diet-during-chemotherapy-nutrition-tips-that-help

Eating during chemotherapy can feel unpredictable - some days food is manageable, and on others, even favourite meals taste different or feel too much. Good nutrition isn’t about chasing a perfect diet, but about finding realistic, nourishing ways to support yourself physically and emotionally. In...

02/09/2025

📣 New blog: What “Cancer-Fighting Foods” Really Mean During Cancer 🌿

If you’ve looked up 'food and cancer,' you’ve probably come across terms like “cancer-fighting foods” and “superfoods.” There’s so much information out there, and it can be hard to know what to trust. 😩

In this blog, I share a simple, evidence-informed look at what the research really says about foods often called “cancer-fighting,” and how you can use that knowledge in a way that fits your life - whether you’re in treatment, adjusting after treatment, or focusing on your longer-term health.🥰

It’s full of practical, realistic ideas for bringing more balance, variety, and nourishment to your meals - without pressure, perfection, or the need for expensive, hard-to-find foods.🙏🏼

I hope you find it both supportive and reassuring.

https://www.thecancerdietitian.com/post/what-cancer-fighting-foods-really-mean-during-cancer

Discover what “cancer-fighting foods” really mean, why variety matters, and how a plant-forward approach can support you during and after cancer.

01/07/2025

🥰 𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗙𝗿𝗶𝗱𝗮𝘆… 𝘄𝗲𝗲𝗸𝗹𝘆 𝘀𝘂𝗽𝗽𝗼𝗿𝘁, 𝘀𝘁𝗿𝗮𝗶𝗴𝗵𝘁 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗶𝗻𝗯𝗼𝘅 📥

Each week I’ll be sharing a short email with realistic tips, gentle encouragement, and ways to feel more confident about food and nutrition - whether you’re going through treatment, rebuilding your strength afterwards, or supporting someone close to you.

As it’s summer, we’re starting with hydration – a seemingly simple thing that can make a massive difference to how you're feeling day to day.⚡️

No overwhelm. No rigid rules. Just helpful support you can actually use.

✨ If this sounds helpful, you can sign up by clicking the 'subscribe' button here: https://www.thecancerdietitian.com/blog

It would be lovely to have you with us.❤️

With very best wishes,
Meredy

27/06/2025

On Tuesday, I had the privilege of attending a forum hosted by the World Cancer Research Fund and the NIHR (National Institute for Health and Care Research) Cancer and Nutrition Collaboration. The focus was on how we can embed diet and physical activity as an essential part of cancer care – before, during, and after cancer treatment.🙏🏼

I had planned to take lots of photos, but I got swept up in the energy of the event, reconnecting with familiar faces and meeting new ones. I managed a few!

It was such a positive afternoon, bringing together clinicians, researchers, policymakers, and health champions who are all dedicated to making sure these essential elements are at the heart of cancer care. The expert panel shared many insightful ideas that will stay with me. 🌟

As an oncology dietitian, my greatest joy is supporting people through cancer treatment. 🥰 Every day, I see how small changes in diet and physical activity can have a big impact on health and wellbeing. While my focus is on supporting people living with cancer, I also champion the role of diet and physical activity in cancer prevention - helping reduce the risk of cancer, recurrence, and new cancers.

Here are a few key takeaways from the discussions:

💊 If physical activity were a drug, it would be FDA-approved - and every patient would be prescribed it.
❤️ Prof Sam Ahmedzai spoke about cancer survivorship and introduced the idea of ‘thrivorship’ – I LOVE this concept!
😬 Many healthcare professionals still feel uncomfortable discussing nutrition and physical activity with patients – perhaps due to lack of confidence, lack of training, or not knowing which trustworthy resources to refer to.
👏🏼 It should never be assumed that proactive nutrition and lifestyle advice might be too much for patients to manage. Most people I work with are eager to learn what they can do to support their health and wellbeing. We know that lifestyle changes don’t just improve physical health – they can also have a significant impact on clinical outcomes, which is huge! It’s not just about feeling better; it’s about improving health outcomes in every way, including emotional wellbeing and quality of life.
👬 Community can be such a powerful tool in embedding movement in our daily lives.
🥰 We need better supportive care that includes nutrition, exercise, and emotional support.

It was such a positive and uplifting meeting. I’m committed to doing whatever I can to help move this forward. 🙏🏼

17/04/2025

🌼 Wishing you a lovely Easter weekend 🌼
However you are spending the next few days - whether it’s catching up with family, enjoying a quiet moment, or simply pressing pause - we hope you find a little joy in it.

A walk in the spring air, a favourite meal, or staying cosy at home - any of these can be just right.🥰

With warmest wishes,
Meredy & The Cancer Dietitian team

14/04/2025

💬 “I want to eat well, but I just don’t have the energy.”
If this sounds familiar, you are not alone.🥰 Many of the people I support during cancer treatment feel the same - especially when fatigue makes even the smallest task feel like a mountain to climb.

Eating well doesn’t have to mean cooking from scratch or following perfect plans.

If food feels like a struggle right now, this new blog shares gentle, realistic ideas that might help - even on the most wiped-out days.🙏🏼

📖 Cancer Nutrition Tips When You’re Too Tired to Cook

I hope the tips offer some support and make things feel a little more manageable. 🥰

Feeling too tired to cook during cancer treatment? Discover simple, nourishing food ideas and gentle strategies to support your nutrition and energy.

23/03/2025

🧃 “Are nutritional supplement drinks actually helpful?”
This is a question that often comes up in my cancer nutrition workshops.

People ask about their sugar content, whether they really provide good nourishment, and how they fit alongside doing your best with eating and drinking. 🥰

If you've been wondering about their role during cancer treatment - whether for yourself or someone you care about - I’ve put together a blog that explores this in a balanced and practical way. I hope you find it helpful. ❤️

📖 You can read the blog here: https://www.thecancerdietitian.com/post/cancer-nutrition-a-closer-look-at-supplement-drinks

Learn how oral nutritional supplement drinks provide protein, energy, and essential nutrients when eating is a struggle during cancer treatment.

03/03/2025

In my experience, the end of cancer treatment can be one of the hardest transitions to navigate. It’s normal to feel like you need support more than ever, but this healing phase can feel ‘invisible’ because treatment has finished and you ‘look fine’!

If this is you, you are absolutely not alone. 🥰

In my latest blog, I’m sharing my thoughts on the tricky things people often experience, plus actionable tips to give yourself the compassion and grace you need to support healing and repair https://www.thecancerdietitian.com/post/finishing-cancer-treatment-healing-takes-time

If this helps just one person, then I'm very happy. ❤️

Finishing cancer treatment? A specialist cancer dietitian offers expert tips to navigate recovery, manage side effects, & nourish your body

24/02/2025

⚖️ Balancing Eating Habits During Cancer Treatment
In a recent cancer nutrition workshop, binge snacking or overeating came up as a common struggle during treatment. 🥰

You’re not alone if this feels familiar – factors like treatment side effects, hormonal changes, stress, and fatigue can all play a role in making eating habits harder to manage. ❤️

In my latest blog, I share gentle tips to help you navigate these challenges and support your body in a way that works for you. 🙏🏼

You can read the blog here 👉 https://www.thecancerdietitian.com/post/binge-snacking-or-overeating-during-cancer-treatment-tips-for-patients

10/02/2025

Nausea is a common side effect of many treatments, and there are lots of ways to help manage it and feel a bit more in control. 🙏🏼

In my latest blog, I’ve shared simple, actionable tips to make eating and staying hydrated a little easier - whether it’s foods that might be more appealing or gentle hydration strategies. 🫚

Be kind to yourself - it’s not about forcing yourself to eat, but about finding ways to nourish your body that feel right for you. 🥰

If your nausea isn’t well controlled, don’t just put up with it. Let your treatment team know so they can work with you to find a better way to manage it. 🩺

Do you have any tips or strategies that have helped you manage nausea during treatment? Feel free to share in the comments - I’d love to hear from you 💌

Practical tips for managing nausea during cancer treatment, including what to eat, drink, how to stay hydrated and feel better.

26/01/2025

🌟 Freshly Baked and Nutritious 🌟
In one of my recent cancer nutrition workshops, we had a thoughtful discussion about ultra processed foods (UPFs) and whether they should be avoided completely.

It’s a common concern, but as we explored, not all UPFs are created equal. While shop bought pies, pastries, cakes, and biscuits are best kept as an occasional treat, some foods often classified as UPFs - like certain plant-based milks, yoghurts, high-fibre cereals, or breads - can add valuable nutrition to your overall diet.

We also touched on the joy of making things from scratch when it feels manageable - bread being a great example. Baking bread at home is simpler than many think and lets you know exactly what you’re eating.

That’s where this blog comes in! 💛 I’m sharing three easy bread recipes that are nourishing, delicious, and simple to make at home:

🍞 Cottage Cheese Bread – Great for boosting protein.
🥖 Nordic Style Super Seedy Bread – Packed with fibre and plant diversity.
🍞 Soda Bread – A personal favourite, so quick and easy to make!

These recipes are perfect for supporting your nutrition during cancer treatment and recovery. They’re wholesome, straightforward, and free from any mystery ingredients!

👉 Try the recipes here: https://www.thecancerdietitian.com/post/easy-homemade-bread-recipes-to-support-cancer-nutrition

I’d love to hear if you try one of the recipes - feel free to share your own bread making tips in the comments! 💬

Discover 3 easy to make bread recipes that support nutrition during cancer treatment and recovery, with a focus on protein, fibre, and plant diversity.