At Breakfast...
Swap a store-bought bran muffin with nuts for a protein energy bar to save 220 calories.Swap a cup of 2% milk for nonfat milk to save 39 calories.
Swap a tablespoon of regular margarine on your toast for a tablespoon of fat-free tub margarine to save 95 calories.
Swap cottage cheese with 2% milk fat for cottage cheese with 1% milk fat to save 40 calories.
Swap one tablespoon of regular cream cheese on your bagel for low-fat cream cheese to save 16 calories.
At Lunch...
Swap 10 fried tortilla chips with your salsa for 10 baked tortilla chips to save 17 calories.Swap a chicken breast with skin for a roasted skinless chicken breast to save 50 calories.
Swap one tablespoon of butter on your veggies for one tablespoon of parmesan cheese to save 80 calories.
Swap a tablespoon of Italian dressing on your side salad for one tablespoon of reduced-calorie Italian dressing to save 15 calories.
At Snack Time...
Swap a small bag of corn chips for an apple with low-fat string cheese to save 320 calories.Swap a cinnamon doughnut for two cinnamon graham crackers to save 190 calories.
Swap a serving of microwave buttered popcorn for low-fat microwave popcorn to save 40 calories.
Looking to create your own healthy food swaps? Browse food categories, or use the search box, to look up all your favorites with About.com's Calorie Count. You can also keep an online food diary and much more ... all for free!
