Food Swaps To Make You Healthier

We’re all guilty of indulging in our favorite foods now and again. With beach season here, it’s time to make some better decisions regarding your diet. has tips on swapping out your foods for healthy alternatives without having to feel like you’re dieting.

1. Instead of OJ, eat an orange.
Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.

2. Instead of bread, make a wrap.
Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.

3. Instead of mixed nuts, eat trail mix.
Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts — so portion carefully.

4. Instead of milk chocolate, eat dark chocolate.
Dark chocolate has half the sugar of milk chocolate. Plus, intense dark chocolate, savored slowly, can last as long and deliver the satisfaction you want. Try 2 squares versus a whole candy bar.

5. Instead of a vanilla Frappucino, order and iced vanilla latte.
Even with 2% milk and no whipped cream, a 16-ounce Frappuccino contains 300 calories, mostly from the whopping 67g of sugar. Switch to an iced 2% vanilla latte, and save 40g. Skip the flavoring and order nonfat milk for a refreshing sip with only 11g sugar.

6. Instead of Low-Fat Milk, Reach for Greek Yogurt.
Flip-flop your breakfast bowl—Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle 1Ž4 cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup—that’s 75% less than regular granola.