Dietary Changes to Lower Cancer Risk by Mickala Parsley

Hi, I’m Mickala Parsley, a Registered Dietitian working to build a community that values realistic, evidence-based nutrition. In 2018, while wrapping up my dietetic internship and master’s program, I decided to start an Instagram account. At the time, it was just a fun way to share nutrition tips, recipes, and evidence-based information with others. But as I continued to post and connect with people, I realized how much misinformation was floating around the internet—especially in the nutrition space. It felt like the wild, wild west of wellness, with fear-mongering and fads dominating the conversation. That’s when I knew I wanted to be a voice of clarity and science-backed advice in this space. Over time, my platform grew beyond Instagram to other social media channels, and eventually, I launched my own website and blog, Sea Salt & Kale.

If I could give just one piece of advice to reduce cancer risk through diet, it would be simple: eat more plants. Fruits, vegetables, whole grains, and legumes are packed with nutrients that help our bodies prevent and fight disease. Yet, most people don’t eat nearly enough of them. My advice? Find the plant foods you love and make them a bigger part of your diet.

For an added bonus, eat the rainbow! Each color in fruits and vegetables represents different phytonutrients—compounds that have powerful disease-fighting properties. From the deep reds of tomatoes to the vibrant purples of eggplants, each color provides unique benefits for overall health.

Easy, Realistic Swaps to Reduce Cancer Risk

Nutrition isn’t about perfection—it’s about consistency and making small, sustainable changes. Here are a few simple swaps that can make a big difference:

• Reduce Alcohol Consumption: Alcohol is linked to several cancers, including breast cancer. It damages cell DNA and can increase estrogen levels in the body. The good news? There’s a growing movement toward sober curiosity, and more restaurants and bars now offer delicious mocktails and non-alcoholic alternatives.

• Increase Fiber Intake: Fiber supports weight management and helps reduce estrogen levels, which is especially important for hormone-sensitive cancers like breast cancer. A simple way to get more fiber? Swap white, refined breads and pastas for whole grain varieties.

• Cut Back on Processed Meats: Processed meats (like deli meats, bacon, and hot dogs) are strongly linked to colon cancer. Instead of relying on these, try alternatives like tuna, egg salad, or a chickpea salad sandwich.

Eating Healthy on a Budget

One of my favorite topics is making healthy eating affordable. It’s true that fresh produce can be pricey, but there are budget-friendly ways to prioritize nutrition:

• Shop in Season: Produce that’s in season is often cheaper and fresher.

• Choose Frozen or Canned: Many people don’t realize that frozen produce is sometimes more nutritious than fresh. It’s picked at peak ripeness and frozen immediately, preserving its vitamins and minerals.

• Incorporate Legumes: Beans and lentils are incredibly nutrient-dense, packed with fiber and plant-based protein, and they’re one of the most budget-friendly foods out there.

The Role of Physical Activity in Cancer Prevention

Nutrition is just one piece of the puzzle. Physical activity is also crucial—especially for breast cancer prevention. Movement helps speed up digestion, reducing the time that potential carcinogens stay in our bodies. You don’t need to hit the gym for hours to make a difference; small changes like parking farther away or taking the stairs add up over time.

Final Thoughts

There’s no magic diet that guarantees cancer prevention, but a lifestyle built on real, whole foods, movement, and balance can significantly lower risk.