Nutrition / Switch List
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.
Switch List
| Instead of: High Fat/High Calorie | Calories | Fat Grams | Switch to: Low Fat/Low Calorie | Calories | Fat Grams |
| Breakfast | |||||
| 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 |
| Lunch | |||||
| 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 |
| Dinner | |||||
| Fried Chicken (skin on, ½ large breast) | 412 | 21g | Roasted Chicken (skin on, ½ 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 |
| Condiments | |||||
| 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 |
| Fast Foods | |||||
| 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 |
| Soup | |||||
| 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 |
| Beverages | |||||
| Lemon Iced Tea (sweetened) | 100 | 0g | Water | 0 | 0g |
| Cola | 100 | 0g | Diet Cola | 0 | 0g |
| Whole Milk | 146 | 8g | 1% Milk | 104 | 2.5g |
| Cappuccino | 150 | 8g | Coffee | 2 | .05g |
| Snacks | |||||
| 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 |
| Desserts | |||||
| Chocolate Ice Cream | 192 | 9.75g | Strawberry Sorbet | 190 | 0g |
| Cheesecake | 411 | 25g | Apple Pie | 363 | 14g |
| 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.