‘I’m an Oncologist—This Is the Afternoon Snack I Eat Almost Every Day for Cancer Prevention’

Emily Laurence
·5-min read

While certainly no one can control the fate of their health completely, there is a lot you can do to make the odds of experiencing a serious health condition a lot less likely—including cancer. The World Health Organization estimates that between 30% and 50% of all cancer cases are preventable by maintaining a healthy diet and lifestyle.

Oncologists have a front-row seat to what this looks like every day. It’s their job to stay up-to-date on the latest scientific research on what makes a difference when it comes to cancer prevention. They also can see commonalities in their patients in terms of what habits tend to be popular among those with cancer as well as vice versa; habits that help prevent cancer, even if it runs in one’s family.

Want to eat like an oncologist? Keep reading for tips on how to do exactly that, including seeing the afternoon snack an oncologist enjoys every day to lower her own risk of cancer.

Related: 'I'm an Oncologist and This Is the Exact Diet I Follow for Cancer Prevention'

Dr. Tingting Tan, MD, PhD, is a medical oncologist and hematologist at City of Hope in Newport Beach, California. When it comes to how to use diet to lower your risk of cancer, she recommends focusing on eating vegetables, fruit, whole grains, seeds and nuts while minimizing ultra-processed foods, red meat and alcohol.

This way of eating is in-line with the Mediterranean diet, a eating plan that has repeatedly been shown to lower the risk of cancer. The Mediterranean diet emphasizes eating all of the foods Dr. Tan mentioned as well as fish and olive oil, which are both good sources of heart- and brain-healthy omega-3 fatty acids. The reason why this way of eating is so beneficial for cancer prevention is that it’s high in antioxidants, which help prevent and lower chronically high inflammation, which can lead to a slew of health issues, including cancer. Following the Mediterranean diet is also a great way to get the wide range of nutrients the body needs, another reason why it’s beneficial for cancer prevention.

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“Oncologists are like everyone else—we have to make a conscious effort to eat healthy meals and snacks,” Dr. Tan says. She says that to help stick to a healthy diet, she looks for interesting ways to eat a variety of whole foods she enjoys. “I stay away from processed foods as much as possible and instead make meals that feature fresh vegetables, legumes, whole grains, fruit and lean sources of protein,” she says.

Snacks tend to be a time when many eat whatever is easiest to find; often an ultra-processed food like chips. If you want to keep your afternoon snack healthy, Dr. Tan recommends planning for it in advance. “Eating healthy snacks regularly takes planning,” she says. As a busy doctor, this is especially important for her.

Since eating a variety of healthy foods is the best way to provide the body with a wide variety of nutrients, Dr. Tan says she doesn’t typically eat the same snack every day. Instead, she tries to think of new ways to include different tastes and textures in her snacks. That said, she says that typically her snacks consist of a combination of nuts and fruit. “During the work week my snacks can include mixed nuts, an apple with peanut butter or berries mixed into plain Greek yogurt. This way I don’t get bored or feel tempted to eat junk food,” she says.

Related: 'I'm an Oncologist and This Is the Vegetable I Swear By for Cancer Prevention'

Reaching for fruit, nuts and Greek yogurt for a snack can be as easy as reaching for chips or cookies; the key is having them readily available so they’re easy to grab. Dr. Tan says that nuts and fruit are both great cancer-preventing foods. “Consuming nuts has been associated with lowering the risk of colon cancer and cancer of the lung and pancreas,” she says.

Dr. Tan explains that berries and other fruit contain antioxidants that can protect the body from cell damage that can lead to cancer. You know the old saying that “an apple a day keeps the doctor away”? There’s truth to it! “Apples contain antioxidants as well as dietary fiber, which also contributes to lowering the risk of several types of cancers, including breast, colon and esophageal cancers,” Dr. Tan says.

As for the Greek yogurt, Dr. Tan says that research is mixed on if it can help prevent cancer or not, but since it contains protein, it helps with satiety, making it less likely you’ll be looking for another snack soon after you finish eating.

“As a medical oncologist, I tell my patients that the evidence shows diet and exercise are among the best ways to reduce cancer risk or manage cancer treatment,” Dr. Tan says. “I suggest anyone who wants to lower their cancer risk to take the time to prepare healthy foods as much as possible, to reduce or eliminate alcohol and to make a point of not eating highly processed foods.”

Have fun coming up with your own delicious combinations of cancer-preventing foods. There are so many different snacks you can make using different fruits and nuts. The key is making it a habit. Give it a try and you’ll see that eating for cancer prevention can be both easy and delicious.

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