Friday, January 20, 2017

100-Calorie Food Swaps

Small changes can create healthier eating patterns. Try these simple 100-calorie food swaps. If you do one food swap per day, you could lose a pound a month.

Change up the bagel routine
Swap a 3 1/2 inch bagel with 1 Tbsp each cream cheese & fruity jam for a whole-wheat English muffin topped with a Tbsp of peanut butter and fresh strawberry slices.  Super-sized bagels can contain more than 300 calories and 400 mg sodium. 

Flip-flop your breakfast portions
A generous pour of calorie-dense granola is easy to lose in a deep-bottomed bowl of low-fat milk. Instead, portion out a moderate 1/4 cup over protein-packed non-fat Greek yogurt. Try lowfat granola and get 75% less grams of fat than regular granola.

Go for the whole thing
Peel, segment, chew, enjoy. A 12 ounce bottle of orange juice ideally would be split into three 4 oz. servings. One cup of OJ has 24 grams of sugar - double the amount in an orange. Eat a fresh orange instead and get fiber, too.  

Rebuild the main event at lunch
Pile sandwich fixings on one (8 inch) 100-calorie whole grain wrap, rather than two slices of hearty multi-grain bread. A bonus benefit is that there will be more room for low-calorie veggies in your wrap.  

Start your year off right with simple strategies and healthy choices. 

Stay Active, Keep Moving and 
Enjoy Your Food 

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