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

  1. 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
  2. Fruits and Vegetables – Try to get in at least 4 servings of fruits and 5 servings of vegetables a day.
  3. 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.
  4. Fiber – Be sure to include lots of fiber in your diet. It lowers your cholesterol, keeps you regular and makes you feel fuller faster.

Switch List

* Vegetarian versions available.

Breakfast

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Croissant (Large)* 272 14g Whole Wheat Toast (2 slices)* 152 2.04g
Croissant (Large)* 272 14g Whole Wheat Toast (2 slices) w/ 1 tbsp Almond Butter* 247 10.54g
Plain Bagel w/ Cream Cheese (1 tbsp)* 376 6.73g Oatmeal* 155 1.7g
Biscuit w/ Bacon, Egg, & Cheese 436 25.4g English Muffin w/ Egg, Cheese & Canadian Bacon 289 13g
Biscuit w/ Bacon, Egg, & Cheese 436 25.4g Tofu Scramble Breakfast Wrap* 300 12.99g
Pork Sausage (1 link) 92 8.75g Turkey Sausage (1 link) 69 3.1g
Pork Sausage (1 link) 92 8.75g Veggie Sausage (1 patty)* 70 2.81g

Lunch

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Caesar Salad* 401 33.5g Garden Salad w/ Chicken (no dressing) 105 2g
Caesar Salad* 401 33.5g Garden Salad w/ Chickpeas and 1 tbsp lite vinaigrette* 214 4.84g
Cheese Calzone* 1410 77g Cheese Pizza (1/8 of 14″ pie)* 285 9.69g
Italian Sub (whole sandwich) 544 27g 6″ Turkey Sub (w/lettuce & tomato) 270 4.25g
Italian Sub (whole sandwich) 544 27g Veggie Wrap w/ Hummus (1 wrap)* 400 7.01g
General Tso’s Chicken (535g) 1578 87.53 Sushi (6 pcs. w/ vegetables and seaweed) 187 1g
General Tso’s Chicken (535g) 1578 87.53 Cauliflower Fried Rice (1 cup)* 238 4.4g

Dinner

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Fried Chicken Breast (skin on, 1/2 large breast) 364 18g Roasted Chicken Breast (skin on, 1/2 large breast) 193 7.62g
Fried Chicken Breast (skin on, 1/2 large breast) 364 18g Roasted Eggplant w/ 1/2 cup Quinoa* 388 14g
Lasagna (16 oz.) 845 48.9g Whole Wheat Pasta w/ Tomato Sauce* 298 7g
Lasagna (16 oz.) 845 48.9g Spagetti Squash w Olive Oil & Parm. Ch. (1 cup)* 274 21g
Sirloin Steak (3 oz.) 219 13g Flounder (baked or broiled) 99 1g
Sirloin Steak (3 oz.) 219 13g Vegetarian Chili (1 cup)* 159 1.49g
Lamb Chop (3 oz.) 294 20g Pork Chop (3 oz., floured, baked or broiled) 204 11g
Lamb Chop (3 oz.) 294 20g Tofu Teriyaki Stir Fry (1 cup)* 125 2.7g

Condiments

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Butter (1 tbsp)* 102 12g Jelly (1 tbsp)* 55 0g
Mayonnaise (1 tbsp)* 99 11g Mustard (1 tbsp)* 12 0.51g
Creamy Italian Dressing (1 tbsp)* 79 7g Light Italian Dressing (1 tbsp)* 16 1g

Fast Foods

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Cheeseburger (large patty) 535 28.7g Grilled Chicken Filet Sandwich 419 10.5g
Cheeseburger (large patty) 535 28.7g Portobello Mushroom Burger w/ Ancient Grain Bun (1 whole)* 161.9 4g
Buffalo Wings (6 pieces) 618 42.5g BBQ Rotisserie Chicken (breast meat, 3 oz.) 122 3.03g
Burrito w/ Beans, Cheese & Beef 434 16.4g Soft Taco w/ Chicken, Cheese & Lettuce 185 13g
Large Fries* 578 31g Baked Potato (medium)* 163 0.26g

Soup

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
New England Clam Chowder (1 Cup) 164 7g Manhattan Clam Chowder (1 cup) 78 2g
New England Clam Chowder (1 Cup) 164 7g Butternut Squash Soup (1 cup)* 90 2.06g
Cream of Tomato Soup (1 cup)* 157 5g Vegetable Soup (1 cup)* 90 .83g
Cream of Broccoli Soup (1 cup)* 182 10g Chicken Noodle Soup (1 cup) 100 3.28g

Drinks

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Lemon Iced Tea (sweetened, 12 oz.)* 144 0g Water* 0 0g
Cola (12 oz.)* 151 0g Seltzer Water (12 oz.)* 0 0g
Whole Milk (1 cup)* 150 8g 1% Milk (1 cup)* 105 3g
Whole Milk (1 cup)* 150 8g Almond Milk (1 cup)* 28 2.55g
Hot Cocoa (12 oz. made with whole milk)* 288 8.76 Cappuccino (12 oz. made w/ skim milk)* 60 0g

Snacks

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Trail Mix (1 cup)* 707 47g Hard Granola Bar* 118 4.95g
Potato Chips (1 oz.)* 151 9.63g Air Popped Popcorn (1 oz.)* 108 1.19g
Ranch Dressing/Dip (1 tbsp)* 63 6.7g Hummus (1 tbsp)* 25 1.5g

Desserts

High Fat/Calorie Calories Fat Lower Fat/Lower Calorie Calories Fat
Chocolate Ice Cream (1/2 cup)* 143 7g Orange Sherbert (1/2 cup)* 102 1g
Chocolate Ice Cream (1/2 cup)* 143 7g Mango Sorbet (1/2 cup)* 110 0g
Cheesecake (plain, 1 slice)* 401 28.1g Apple Pie (1 slice)* 277 12.9g
Cheesecake (plain, 1 slice)* 401 28.1g Apple Crisp (1/2 cup)* 227 4.84g
Chocolate Cream Pie (1 slice)* 344 22g Chocolate Frozen Yogurt (1/2 cup)* 115 4.32

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.