'I'm an Oncologist Who Has Spent My Career Treating Cancer—This Is the Afternoon Snack I Eat Multiple Times a Week’
Healthy food to snack on
Snacks often get a bad rap, but they’re actually a great way to nourish the body. In fact, snacking can even help lower your risk of cancer. Surprised? It’s true. The American Institute for Cancer Research and World Cancer Research Fund estimates that between 30 and 40 percent of all cancers can be prevented through diet and exercise. So, there's actually a lot riding on what you’re reaching for when the munchies hit.
Curious as to what type of snacks in particular will not only satisfy a craving but also will lower your risk of cancer? Keep reading to find out what a surgical oncologist has to say, including the snack she herself eats almost every day.
Related: 10 Ways Food Can Reduce Your Cancer Risk
A Surgical Oncologist’s Go-To Snack
As a surgical oncologist and the Deputy Physician in Chief of Lehigh Valley Topper Cancer Institute, Dr. Lori A. Alfonse, DO, has spent her career guiding people through the scariest time of their lives—when they're fighting cancer. She also stays on top of the latest scientific research, including the link between diet and cancer prevention. Her expertise plays an important role in guiding what she puts into her own body.
When Dr. Alfonse wants an afternoon snack, she reaches for a handful of mixed nuts. (Her favorites are almonds, cashews and pistachios.) “This snack is a great source of protein and adds a little 'pick me up' during that afternoon lull,” she tells Parade.
Related: If You Have This Extremely Common Health Condition, It Could Raise Your Cancer Risk By 30%
According to scientific research, eating 28 grams of nuts a day (about a handful) has been associated with a 21% reduction in cancer mortality—that’s powerful! This is because nuts are a good source of bioactive compounds that help lower inflammation, preventing cancer cells from forming or multiplying. Nuts are a good source of protein, fiber, vitamin E and folic acid—all nutrients that play a role in cancer prevention.
When grocery shopping for nuts to stock your pantry with, Dr. Alfonse says to choose ones that are unflavored and do not have added salt or sugar. If you want to add some flavor to your nuts, there are many herbs you can sprinkle on top, such as rosemary, thyme, dill or turmeric.
Related: 'I'm a Cardiologist—This Is the Afternoon Snack I Eat Almost Every Day'
How To Create a Cancer-Preventing Snack Stash
If you want to create a snack stash that can help lower your risk of cancer, Dr. Alfonse’s advice is to plan and stock your kitchen with nutrient-rich foods that are ready to eat. “Stock your refrigerator with bite-size fruits and cheese sticks. Convenience is key! Make it easy to grab something healthy,” she says.
This tip makes sense for so many reasons. Often, we turn to snacking when we’re bored, stressed or famished. In all these instances, the temptation of grabbing the quickest food that will satisfy your desire wins out. Having healthy options ready to eat (that you don’t have to wash, cut or peel) will make reaching for them just as easy as it would a handful of chips or candy.
When it comes to stocking your pantry with cancer-preventing snacks, Dr. Alfonse says to focus on foods that don’t have preservatives. Beware: Many snack bars branded as “healthy” are high in sugar and preservatives. Do your label reading: If you can’t recognize everything on the ingredients list, put it back on the shelf and reach for something else instead.
While prioritizing nutrient-rich foods that aren’t ultra-processed can play an important role in cancer prevention, Dr. Alfonse also says that you don’t have to eat perfectly all the time. She emphasizes that it’s still important to enjoy the foods you love—no matter how unhealthy they are. The key, she says, is to save these types of foods for special occasions and not to eat them every day. That will make you appreciate them more anyway!
We can’t control everything that happens to us. Sometimes, you can live your healthiest life ever and cancer still happens. But what we can control does matter. Switching from ultra-processed snacks to ones made with ingredients that are scientifically linked to lowering the risk of cancer is a great place to start. It’s a small step with a big impact. Never underestimate the power of daily habits!
Next up, here's the food you should never eat if you want to protect your brain health.
Sources
Dr. Lori A. Alfonse, DO, surgical oncologist and the Deputy Physician in Chief of Lehigh Valley Topper Cancer Institute
Nutrition and cancer: A review of the evidence for an anti-cancer diet. Nutrition Journal. 2004.
Dried Fruits, Nuts, and Cancer Risk and Survival: A Review of the Evidence and Future Research Directions. Nutrients. 2023.
The Benefits of Nuts for Cancer Prevention. Journal of the Advanced Practitioner In Oncology. 2019.
