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.
- 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.
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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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 the nearest .05, .5 or 0.