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.

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Breakfast

High Fat/Calorie Calories Fat
Croissant (Large) 272 14g
Plain Bagel w/ Cream Cheese (1 tbsp) 376 6.73g
Biscuit w/ Bacon, Egg, & Cheese 436 25.4g
Pork Sausage (1 link) 92 8.75g
breakfast
Lower Fat/Lower Calorie Calories Fat
Whole Wheat Toast (2 slices) w/ 1 tbsp Almond Butter 247 10.54g
Oatmeal with ½ cup Fresh Berries 195 1.7g
English Muffin w/ Egg, Cheese & Canadian Bacon 289 13g
Turkey or Veggie Sausage (1 patty) 70 3g

Lunch

High Fat/Calorie Calories Fat
Caesar Salad 401 33.5g
Cheese Calzone 1,410 77g
Italian Sub (whole sandwich) 544 27g
General Tso’s Chicken (535g) 1,578 87.53
lunch
Lower Fat/Lower Calorie Calories Fat
Garden Salad w/ Chicken (no dressing) 105 2g
Cheese Pizza (1/8 of 14″ pie) 285 9.69g
6″ Turkey Sub (w/lettuce & tomato) 270 4.25g
Sushi (6 pcs. w/ vegetables and seaweed) 187 1g

Dinner

High Fat/Calorie Calories Fat
Fried Chicken Breast (skin on, 1/2 large breast) 364 18g
Lasagna (16 oz.) 845 48.9g
Sirloin Steak (3 oz.) 219 13g
Lamb Chop (3 oz.) 294 20g
dinner
Lower Fat/Lower Calorie Calories Fat
Roasted Chicken Breast (skin on, 1/2 large breast) 193 7.62g
Whole Wheat Pasta w/ Tomato Sauce 298 7g
Vegetarian Chili (1 cup) 159 1.49g
Flounder (baked or broiled) 99 1g

Condiments

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

Fast Foods

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

Soup

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

Drinks

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

Snacks

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

Desserts

High Fat/Calorie Calories Fat
Chocolate Ice Cream (1/2 cup) 143 7g
Cheesecake (plain, 1 slice) 401 28.1g
Chocolate Cream Pie (1 slice) 344 22g
desserts
Lower Fat/Lower Calorie Calories Fat
Orange Sherbet (1/2 cup) 102 1g
Apple Crisp (1/2 cup) 227 4.84g
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.