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

Breakfast

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
Whole Egg (1 Large) 75 5g Egg White (1 large) 17 0g
Croissant (Large) 272 14g Whole Wheat Toast (2 slices) 152 2.04g
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
Pork Sausage (1 link) 92 8.75g Turkey Sausage (1 link) 69 3.1g

Lunch

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
Caesar Salad 401 33.5g Garden Salad w/ Chicken (no dressing) 105 2g
Calzone 1410 77g Cheese Pizza (1/8 of 12″ pie) 140 3g
Italian Sub 544 27g Ham and Cheese Sandwich (w/ lettuce) 352 15.48g
Chicken Chow Mein 513 16.9g Sushi (6 pcs. w/ vegetables and seaweed) 187 1g

Dinner

High Fat/Calorie Calories Fat Low Fat/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
Lasagna 845 48.9g Whole Wheat Pasta w/ Tomato Sauce 298 7g
Sirloin Steak (3 oz.) 219 13g Flounder (baked or broiled) 99 1g
Lamb Chop (3 oz.) 294 20g Pork Chop (3 oz., floured, baked or broiled) 204 11g

Condiments

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
Butter (1 tbsp) 102 12g Jelly (1 tbsp) 55 0g
Mayonnaise (1 tbsp) 99 11g Light Mayonnaise (1 tbsp) 49 5g
Creamy Italian Dressing (1 tbsp) 79 7g Light Italian Dressing (1 tbsp) 16 1g

Fast Foods

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
Cheeseburger 535 28.7g Grilled Chicken Filet Sandwich 419 10.5g
Buffalo Wings (6 pieces) 618 42.5g Chicken Nuggets (6 pieces) 287 18.8g
Burrito w/ Beans, Cheese & Beef 434 16.4g Soft Taco w/ Chicken, Cheese & Lettuce 185 13g
Large Fries 578 31g Small Onion Rings (8-9 count) 276 16g

Soup

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
New England Clam Chowder (1 Cup) 164 7g Manhattan Clam Chowder (1 cup) 78 2g
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 Low Fat/Calorie Calories Fat
Lemon Iced Tea (sweetened) 100 0g Water 0 0g
Cola 100 0g Seltzer Water 0 0g
Whole Milk 150 8g 1% Milk 102 3g
Cappuccino (12 oz. made with whole milk) 120 6g Coffee 4 0g

Snacks

High Fat/Calorie Calories Fat Low Fat/Calorie Calories Fat
Trail Mix (1 cup) 707 47g Dark Chocolate Bar 95 5.51g
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 Low Fat/Calorie Calories Fat
Chocolate Ice Cream (1/2 cup) 143 7g Orange Sherbert (1/2 cup) 102 1g
Cheesecake (plain, 1 slice) 401 28.1g Apple Pie (1 slice) 277 12.9g
Chocolate Cream Pie (1 slice) 344 22g Reduced Calorie Brownie 84 2g

*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.