How to Build a Cancer-Fighting Salad

How to Build a Cancer-Fighting Salad Men: 500 calories per meal Women: 400 calories per meal Pick and choose items on this list that add up to your target calorie range. Enter Calories of Selected Foods Serving size: 2 cups Spinach/Romaine Lettuce Calories: 14 • High in folate • Can curb risk of breast, pancreatic and colorectal cancers Tomatoes calories: 16 Serving size: ½ cup (chopped) Brighten your salad Contain lycopene, an antioxidant that fights prostate and colorectal cancers Serving size: ½ cup (raw) Broccoli/Cauliflower Calories: 12 • Adds crunch High in fiber, vitamin C and beta carotene Helps fight stomach, mouth, larynx and esophageal cancers Chicken Breast (no skin) Calories: 141 • A healthier option than red meat, which may increase Serving size: 3 cup cancer risks Serving size: 2 cup Beans Calories: 110 • Pack in more lean protein May reduce risk of breast and colorectal cancers Try black, garbanzo and soy beans (edamame) Serving size: 2 cup Grapes Calories: 55 • Offer a sweet bite May reduce risk of breast and colorectal cancers Red grapes boast even more cancer-fighting power Almonds (raw) Calories: 82 • Add extra texture and crunch High in fiber May help prevent colorectal cancer Serving size: 14 almonds Cheese Calories: 50 • Feta and goat cheeses are good low-calorie choices Serving size: 1/8 cup Vinaigrette Calories: 138 Olive oil is a good source of healthy fats. Recipe: Combine 2 tsp. balsamic vinegar, 1 tbsp. olive oil, ¾ tsp. Dijon mustard, ¼ tsp. honey. Serving size: 2 tablespoons THE UNIVERSITY OF TEXAS MDAnderson Cancer Center Total Calories www.mdanderson.org/focused Making Cancer History