Nutrition
Building a Balanced Plate
During treatment, good nutrition can help ease side effects and maintain energy. After treatment, it can support healing and long-term wellness. For young adults with breast cancer, certain nutrients and food choices may play an especially important role.
In the sections ahead, you’ll find straightforward, practical guidance—from general insights on balanced eating to deeper dives into specific nutrients.
Create a Balanced Plate
Eating well is one of the most effective ways to support your body during and after cancer treatment. A balanced plate offers the right mix of nutrients to keep your energy up, help your body recover, and support long-term health.
At lunch and dinner, aim for:
- ½ plate of low-starch vegetables
- ¼ plate of complex carbohydrates (whole grains, bread, cereal, or rice)
- ¼ plate of lean protein
This simple breakdown can help you create meals that nourish and sustain you
What About Organic Foods?
There are no epidemiological studies in humans that show a link between eating organic foods and changes in cancer risk, recurrence, or progression. Choosing organic is a personal decision—do what feels right for you.
The Power of Plants on Your Plate
Young adults with breast cancer—like all adults—should eat a diet that’s high in fruits and vegetables and low in fat. While it’s not clear whether a specific amount of fruits and vegetables can reduce cancer risk, what is clear is that these foods are good for your health overall.
A diet rich in fruits and vegetables offers many benefits, including a lower risk for certain cancers. Plants contain natural compounds, such as antioxidants and phytonutrients, that support overall health and may help prevent disease.
Research also suggests that eating at least five servings of fruits and vegetables a day, along with regular exercise, may help reduce the risk of breast cancer recurrence.
Current recommendations aren’t based on strict diets or calorie counting. Instead, simply take a look at your plate:
- Aim for meals that are two-thirds (or more) vegetables, fruits, whole grains, or beans
- Keep one-third (or less) for animal protein
- Be mindful of portion sizes. The USDA’s standard serving sizes (listed on food labels) offer helpful guidance.
Protein: Fuel Strength and Recovery with Protein
Protein gives your body the building blocks it needs to stay strong and function well. It supports:
- The repair and growth of muscles and tissues
- Production of red and white blood cells
- The creation of essential hormones
Some proteins are made by your body, but others must come from your diet. That’s why it’s important to include good sources of protein in your meals and snacks.
Choose Protein With a Purpose
Protein is essential to help your body heal and maintain strength, especially during treatment. But not all proteins are created equal:
Is soy safe for you?
Soy can be a healthy source of plant-based protein, but for people with a breast cancer diagnosis, it’s understandable to have questions about whether it’s safe.
Here’s what the research tells us so far:
- Soy contains isoflavones, which mimic estrogen’s effects. And estrogen-like effects raised concerns in early cancer studies
- Newer evidence supports moderate soy as safe for breast cancer survivors
- Some research points to soy’s possible protective role—but results are mixed
The Bottom Line:
It’s probably fine to eat soy foods in moderation. But it’s best to avoid high-dose soy isoflavone supplements, such as pills or powders, unless your doctor advises otherwise. Always talk to your healthcare team if you have questions about adding soy to your diet.
Make Carb-Wise Choice
Carbohydrates are an important energy source, but focus on the ones that give your body the most benefit. Choose complex carbs like whole wheat snacks and legumes rather than simple carbs like cakes, cookies, white rice and pasta.
Understanding Healthy vs. Unhealthy Fats
The types of fats you eat can affect how you feel—now and over time. Diets high in saturated or trans fats are linked to weight gain and other health concerns. Choosing healthier fats can help support your heart health and overall well-being during and after treatment.
Choose these healthy fats instead
Monounsaturated fats: olive oil, canola oil, olives, avocado, nuts, and nut butters
Omega-3 fats: salmon, herring, sardines, mackerel, bluefish, and tuna.
In the below video, an oncology dietitian at Dana-Farber discusses evidence-based recommendations for making nutrition choices that will empower you during and after treatment.
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Nutrition Resources
Explore more nutrition specific resources on the YES site.
