Healthy Food Choices

Instead of…

Replace with…

Milk Group Sweetened fruit yogurt Whole milk Natural or processed cheese

Plain fat-free yogurt with fresh fruit Lowfat or fat-free milk Lowfat or reduced- fat cheese

Meat Group Beef (chuck, rib, brisket) Chicken with skin Lunch meats (such as bologna) Hot dogs (regular) Bacon or sausage Refried beans

Beef (loin, round), fat trimmed off Chicken without skin Lowfat lunch meats (95% to 97% fat free) Hot dogs (lower fat) Canadian bacon or lean ham Cooked or canned kidney or pinto beans

Grain Group Granola Sweetened cereals Pasta with cheese sauce Pasta with white sauce (alfredo) Croissants or pastries

Reduced fat granola Unsweetened cereals with cut-up fruit Pasta with vegetables (primavera) Pasta with red sauce (marinara) Toast or bread (try whole grain types)

Fruit Group Apple or berry pie Sweetened applesauce Canned fruit packed in syrup

Fresh apple or berries Unsweetened applesauce Canned fruit packed in juice or “lite” syrup

Vegetable Group Deep-fried french fries Baked potato with cheese sauce Fried vegetables

Oven-baked “french fries” Baked potato with salsa Steamed or roasted vegetables

Solid Fats Cream cheese Sour cream Regular margarine or butter

Light or fat-free cream cheese Plain lowfat or fat-free yogurt Light-spread margarines, diet margarine

Added Sugars Sugar-sweetened soft drinks Sweetened tea or drinks Syrup on pancakes or french toast Candy, cookies, cake, or pastry Sugar in recipes

Seltzer mixed with 100% fruit juice Unsweetened tea or water Unsweetened applesauce or berries as a topping Fresh or dried fruit Experiment with reducing amount and adding spices (cinnamon, nutmeg, etc.)

brought to you by: http://mypyramid.gov/STEPS/nutrientdensefoods.html

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