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Eat this instead of that....Healthy Eating and Making Smart Choices


This

Instead

Of That

& Why!

Blueberries

vs

Cereal Bar

Blueberries have 80 calories per cup and no fat. They boost brain power and fight inflammation. A typical cereal bar has 130 calories and little nutritional value.

Whole Wheat

vs

White Bread

Whole wheat of whole grain in bread helps maintain healthy cholesterol and blood sugar levels. The refined flour in white bread provides fewer benefits.

Nuts

vs

Crackers

Nuts lower the odds of heart attacks and reduce "bad" cholesterol. They are relatively high in calories, so eat sparingly

Grilled

vs

Fried Chicken

Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.

Figs

vs

Cookies

Figs contain potassium and other minerals and are good antioxidants. They may help protect from cancer, diabetes and some infections. Natural sugar makes them taste as sweet as a cookie!

Olive Oil

vs

Butter

Olive oil has monounsaturated fat, which is thought to lower "bad" cholesterol and to reduce the risk of heart disease

Wheat

vs

White Pasta

Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol (it also may make you feel full longer.)

Sweet

vs

White Potatoes

Sweet potatoes are a better nutritional choce than white potatoes becuase they have a lower glycemic index, which means the effect on blood sugar is slower .They also contain beta-carotene and Vitamin A

Brown

vs

White Rice

Brown rice contains more fiber and protein than white rice and has less impact on your blood sugar.

Broiled Salmon

vs

Fish Sticks

Fish contains omega-3 fat, which studies show helps prevent high blood pressure, heart attacks and cancer. Choose whole fish millets with firm, shiny flesh.


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