Diet has a significant impact on cancer prevention. Research indicates that the foods we eat can either increase our chance of developing cancer or help prevent it. In a recent TikTok, cancer prevention expert and nutritionist Nichole Andrews stresses the value of including plant-based foods in everyday snacks to lower your chance of developing cancer. According to her “Adding some type of plant food or whole grain in every meal or snack will help you reduce cancer risk,” as these foods contain essential nutrients, antioxidants, and fiber that are vital for keeping our cells healthy and resilient.
While you don’t need to follow a strictly vegan or vegetarian diet, Andrews recommends finding ways to bring plant-based foods into your routine, particularly in snack form. “No, you do not have to go vegan or vegetarian,” she notes, but simply incorporating items like nuts, fruits, and whole grains into your snacks can make a difference. Below, find 12 simple, tasty snacks suggested by Andrews to help reduce your cancer risk.
@oncology.nutrition.rd Link in bio for 1:1 cancer nutrition support! #cancerpatient #oncologist #oncologista #breastcancerprevention #breastcancerjourney #lungcancerawareness #breastcancerwarrior #breastcancerwalk #coloncancer #lungcancer #braincancer #lymphoma #cancerfree#cancerwarrior#cancerfighter #oncology #breastcancersurvivor #cancerresearch #chemotherapy #chemo #cancerexercise #cancercoach#humorbeatscancer #breastcancersucks #breastcancerresearch #breastcancerwarriors #coloncancerawareness #tnbc #bloodcancer #livercancer original sound – Nichole | Oncology Dietitian
1. Whole Grain Cereal with Fruit
Fruit and whole grains can both do wonders for your body; both are packed with nutrients that can contribute to your cellular health. Combining them can serve up a satisfying, healthful blend of fiber and antioxidants. Just be sure to stay away from sugary cereal, which will do more harm than good.
2. Dark Chocolate with Fruit
Yes, chocolate can be good for you! In fact, Andrews recommends it for cancer prevention. A small amount of dark chocolate combined with fruit isn’t just tasty; it also provides antioxidants and polyphenols, which can help with cancer prevention.
3. Veggies and Cheese
Good news for cheese lovers! This delicious dairy could help lower your risk of cancer, especially when combined with vegetables like carrots or bell peppers. This snack offers a dose of fiber and calcium, which work together to protect cells and support immune health.
4. Yogurt with a Cheese Stick
Double dairy means maximum protein and calcium! A small yogurt cup paired with a cheese stick also offers probiotics. All of these factors contribute to optimal gut health and immune health.
5. Olives, Veggies, and Cheese
Add some olives to the mix, and you've got a Mediterranean-inspired snack that both your taste buds and your body will love. Fixing yourself a plate of olives, veggies, and cheese is a great way to fit in healthy fats, fiber, protein for satisfaction and nourishment.
6. Premier Protein Drink with Berries
Plant-based protein is excellent for your overall health and can play a significant role in cancer prevention. A Premier protein drink alongside a cup of berries is perfect for protein and antioxidants. Berries are rich in cancer-fighting compounds, while protein supports muscle and immune health.
7. Eggs, Cheese, and Strawberries
Looking for a snack that's satisfying about nutritious? Look no further than this protein-packed, vitamin-rich option. While eggs and cheese provide protein, strawberries add a boost of antioxidants and fiber to help support your health and cancer prevention efforts.
8. Nuts and a Banana
Bananas and nuts make an ideal pair. This powerful duo combines fiber and healthy fats with potassium and magnesium. All of this can promote heart health and may reduce cancer risk.
9. Oatmeal and a Banana
Adding banana to a bowl of oatmeal is a delicious way to enjoy whole grains and fruits. Oats are rich in beta-glucan, a fiber that may help prevent cancer.
10. Vanilla Protein Drink with Berries
If you're a fan of protein shakes, you're in luck: according to Andrews, they can make a great snack for anyone who wants to reduce their risk of cancer. When you add some berries to the mix, you get an extra dose of antioxidants and so many other benefits. Sign us up!
11. Oatmeal with a Seed Blend
Oatmeal is packed with benefits, and the toppings you choose can really bring it to the next level. Andrews recommends a variety of seeds, such as chia, flax, or pumpkin seeds, to increase the fiber, protein, and healthy fat content. These seeds are rich in omega-3s, which can help reduce inflammation.
12. Whole Grain Crackers, Cheese, and Fruit
Healthy cheese board? Yes, please! This classic combination of whole-grain crackers, cheese, and fruit provides a satisfying mix of fiber, protein, and antioxidants, supporting cellular health. Just leave processed meats out of the mix, as Andrews warns that these will increase your cancer risk.
