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Make Your Own Cancer-Fighting Salad

Reduce the risk of cancer, with making salad upon your taste. The easiest, and non expensive way to fight against cancer is just by eating a healthy food. Pick and choose some of the ingredients shown below in the list and add up to your calorie range. For men is 500 calories per meal, for women is 400 calories per meal.

Spinach/Romaine Lettuce

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It is high in folate, which low the risk of colorectal cancer.

Reduce the risk of breast, pancreatic and colorectal cancers.

Calories:14

Serving size: 2 cups

Tomatoes

Brighten your salad.

Contain large amount of lycopene, an antioxidant that fights against prostate and colorectal cancers.

Calories: 16

Serving size: ½ cup of chopped tomato in slices.

Broccoli/Cauliflower

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Adds crunch.

It is high in fiber, and rich with Vitamin C and beta carotene.

Helps fight against mouth, larynx, stomach and esophageal cancers.

Calories: 12

Serving size: ½ cup, raw

Chicken Breast

Chicken meat is actually healthier than red meat. The red meat increases the risk of getting cancer.

Calories: 141

Serving size: 1/3 cup of non-skin meat

Beans

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It is rich with lean protein, which helps keep hunger between meals, and  helps in losing weight.

Help in reducing risk of breast and colorectal cancers.

You can use soy beans or black beans.

Calories: 110

Serving size: ½ cup

Grapes

Make your salad a little bit sweet with adding grapes.

Reduce the risk of breast and colorectal cancers.

Red grapes are more powerful in the fight against cancer.

Calories: 55

Serving size: ½ cup

Almonds

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Make your salad crunchy and with dense texture.

High in fiber.

Help reducing the risk of colorectal cancer.

Calories: 82

Serving size: 14 raw almonds

Cheese

Choose feta or goat cheese, which have low calories.

Calories: 50

Serving size: 1/8 cup of fresh cheese

Vinaigrette

It is an emulsion of vinegar and a form of oil.

Recipe: 2 tsp of balsamic vinegar, 1tbsp of olive oil (good source of healthy fats), ¾ tsp of mustard and ¼ tsp of honey. Stir all together.

Calories: 138

Serving size: 2 tbsp (tablespoon)

Enjoy your healthiest salad!!!


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