Nutrition / Switch List
Proper nutrition is one of the key ways you can proactively reduce your risk of breast cancer.
Nutritional Guidelines For Breast Cancer Risk Reduction
- Portion Control – It’s not only important to know what you’re eating but how much you’re eating. Serving sizes are easy to figure out if you use your hand as a reference: 2 fingers = 1 serving of cheese, an open palm= 1 serving of meat, a closed fist= 1 serving of fruits or vegetables, a cupped hand= 1 serving of cereal or grain, tip of thumb= 1 serving of butter, oil or dressing
- Fruits and Vegetables - Try to get in at least 4 servings of fruits and 5 servings of vegetables a day.
- Types of Fat - We all need a little fat in our diets but there are different types of fat. Try to limit how many saturated fats you eat and avoid any trans fat.
- Fiber – Be sure to include lots of fiber in your diet. It lowers your cholesterol, keeps you regular and makes you feel fuller faster.
|Instead of: High Fat/High Calorie||Calories||Fat Grams||Switch to: Low Fat/Low Calorie||Calories||Fat Grams|
|Whole Egg (1 large)||84||6g||Egg White (1 large)||17||.05g|
|Croissant||272||14g||Whole Wheat Toast (2 slices)||138||2.5g|
|Plain Bagel w/Whipped Cream Cheese||372||5.6g||English Muffin with Jelly||183||1g|
|Yogurt with Fruit (8 oz.)||270||7g||Oatmeal||145||2.5g|
|Turkey Sausage (1 link)||46||20g||Turkey Bacon (2 thin strips)||61||4.5g|
|Caesar Salad||401||33.5g||Garden Salad w/Chicken (no dressing)||220||4.3g|
|Calzone||1410||77g||Cheese Pizza (1 slice)||281||12.5g|
|Italian Sub||544||27g||Ham & Cheese Sandwich (with lettuce)||369||18.17g|
|Beef Chow Mein||299||19g||Sushi (6pcs w/vegetables and seaweed)||187||1g|
|Fried Chicken (skin on, Â½ large breast)||412||21g||Roasted Chicken (skin on, Â½ large breast)||216||9g|
|Spaghetti with Meatballs||379||13.5g||Whole Wheat Pasta w/Tomato Sauce||298||7g|
|Mashed Potatoes (1 cup)||161||2g||Baked Potato (medium)||159||.2g|
|Meatloaf||409||23g||Pork Chop (medium, floured & baked or broiled)||252||12.6g|
|Ketchup (1 tbsp.)||15||.5g||Mustard (1 tbsp.)||10||.5g|
|Butter (1 tbsp.)||102||11.5g||Jelly (1 tbsp.)||51||0g|
|Mayonnaise (1 tbsp.)||99||11g||Low Fat Mayonnaise (1 tbsp.)||36||3g|
|Creamy Italian Dressing (1 tbsp.)||72||7.75g||Oil & Vinegar (1 tbsp.)||43||4.2g|
|Cheeseburger (1/4 lb. of beef)||543||30g||Broiled Chicken Burger w/Tomato & Lettuce||495||14g|
|Buffalo Wings (6 pieces)||956||64g||Chicken Nuggets (6 pieces)||285||18g|
|Beef Burrito w/Beans, Cheese & Sour Cream||562||24.5g||Soft Taco w/Chicken, Cheese & Lettuce||247||8.75g|
|Large Fries||270||13.75g||Small onion rings||158||9g|
|Wonton Soup (1 cup)||181||7.05g||Miso Soup(1 cup)||84||3.5g|
|Cream of Tomato Soup(1 cup)||136||3.15g||Minestrone Soup (1 cup)||233||2.5g|
|Cream of Broccoli Soup (1 cup)||209||12g||Chicken Noodle Soup (1 cup)||63||2.4g|
|Lemon Iced Tea (sweetened)||100||0g||Water||0||0g|
|Whole Milk||146||8g||1% Milk||104||2.5g|
|Milk Chocolate Bar||235||13g||Dark Chocolate Bar||187||12.65g|
|Buttered Popcorn (small bag)||485||33g||Potato Chips (small bag)||150||10.5g|
|French Onion Dip (1 tbsp.)||33||3g||Hummus (1 tbsp.)||22||1.3g|
|Chocolate Ice Cream||192||9.75g||Strawberry Sorbet||190||0g|
|Carrot Cake||543||28g||Low Fat Brownie||100||.45g|
*All information contained on this page has been gathered from the USDA via their website at USDA.gov. It is our attempt to provide nutrition information that is precise; however we cannot guarantee 100% accuracy. Variations may exist due to changes in serving size, and/or ingredients. All decimal places are rounded to nearest .05, .5 or 0.
Download a PDF version of our Nutritional Guide / Switch List.