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

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

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 *******.

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that between 30% and 50% of all ******* 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 ******* prevention. They also can see commonalities in their patients in terms of what habits tend to be popular among those with ******* as well as vice versa; habits that help prevent *******, 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 *******.

Related: ‘I’m an Oncologist and This Is the Exact Diet I Follow for ******* Prevention’

How To Eat For ******* Prevention

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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 *******, 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 *******. 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.

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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 *******. 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 ******* prevention.

Related: ‘I’m an Oncologist and This Is the Dinner I Swear By for ******* Prevention’

“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.

The Afternoon Snack an Oncologist Eats for ******* Prevention

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 ******* 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 *******-preventing foods. “

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has been associated with lowering the risk of colon ******* and ******* of the lung and pancreas,” she says.

Dr. Tan explains that

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and other fruit contain antioxidants that can protect the body from cell damage that can lead to *******. 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

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, including *******, 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 ******* 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 ******* risk or manage ******* treatment,” Dr. Tan says. “I suggest anyone who wants to lower their ******* 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 *******-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 ******* prevention can be both easy and delicious.

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