Smart Food Swaps: 8 Easy Ways to Make Your Meals Healthier

Try these simple swaps to save calories and boost nutrition.

	Instead of this …	Try this …
While cooking or baking	1 cup heavy cream* 819 calories 88g fat	1 cup evaporated skim milk 215 calories 0.5g fat
1 whole egg 77 calories 5g fat 6g protein	2 egg whites 34 calories 0g fat 7g protein
1 cup vegetable oil 1,925 calories 218g fat 0g fiber	1 cup apple sauce 100 calories 0g fat 2g fiber Plus: potassium and vitamin C
1 cup white flour 445 calories 13g protein 3.4g fiber	1 cup whole grain flour 406 calories 16.4g protein 14.6g fiber Plus: vitamin B, riboflavin, iron and calcium
On a sandwich or as a dip	2 Tbsp. mayonnaise 180 calories 20g fat 0g fiber	2 Tbsp. hummus 46 calories 3g fat 2g fiber
At mealtime	1 cup white rice 242 calories 0g fiber	1 cup brown rice 218 calories 3.5g fiber Plus: more potassium and calcium
1 cup orange juice 112 calories 21g sugar 0.5g fiber	1 whole orange 86 calories 17.2g sugar 4.4g fiber
Anytime	1 can of cola 140 calories 39g sugar	2 cups water with lemon 0 calories 0g sugar

Instead of this …

Try this …

While cooking or baking

1 cup heavy cream*

1 cup evaporated skim milk

1 whole egg

2 egg whites

1 cup vegetable oil

1 cup apple sauce

1 cup white flour

1 cup whole grain flour

On a sandwich or as a dip

2 Tbsp. mayonnaise

2 Tbsp. hummus

At mealtime

1 cup white rice

1 cup brown rice

1 cup orange juice

1 whole orange

Anytime

1 can of cola

2 cups water with lemon

*Actual calories may vary by brand and size.

Sources

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