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"  Breakfast Instead of Cinnamon raisin bagelTRY 2 mini\u2013cinnamon raisin bagelsWhy Trading volume for quantity makes you feel like you&amp;#039;re eating more, so you&amp;#039;ll never even notice that you&amp;#039;ve nixed 181 calories. Instead of Nonfat strawberry yogurtTRY Nonfat Greek yogurt with sliced fresh strawberriesWhy Creamy Greek-style yogurt has nearly twice the protein of traditional yogurt; fresh berries add antioxidants. Instead of Breakfast quesadilla with eggs, black beans, cheddar and baconTRY Egg, cheese and bacon on an English muffinWhy You&amp;#039;ll zap 290 calories and 17 fat grams. Instead of 4 French toast sticksTRY 2 whole-grain wafflesWhy Choosing the light, airy waffles will save you 202 calories and add fiber. Instead of Apple-cinnamon instant oatmealTRY Steel-cut oats with 1\u20444 cup fresh chopped apples and a dash of cinnamonWhy You&amp;#039;ll still get that apple-cinnamon taste, but you&amp;#039;ll feel full longer\u2014less-processed oats take longer to digest. Instead of Cottage cheese (1% fat) with sliced bananasTRY Part-skim ricotta cheese with sliced bananasWhy You&amp;#039;ll get two and a half times more calcium.  Instead of English muffin with 1 Tbsp lowfat cream cheeseTRY Whole-wheat English muffin with 1 Tbsp natural peanut butterWhy Yes, you&amp;#039;ll gain a few calories and some fat, but the fat is the &amp;quot;good&amp;quot; kind and you&amp;#039;ll eat less in the long run. The combo of complex carbs and a little healthy fat keeps your blood sugar on an even keel so you&amp;#039;ll stay fuller longer. Instead of Corn flake cerealTRY Bran flake cereal with raisinsWhy Just 1 cup provides you with about a quarter of the fiber you need in a day. (Corn flake cereal, on the other hand, has hardly any.) Lunch Instead of Smoked turkey and Cheddar on a baguetteTRY Natural sliced turkey with roasted peppers on a whole-wheat baguetteWhy You&amp;#039;ll banish cancer-causing compounds found in smoked foods and add protective antioxidants. Instead of Chicken salad sandwich made with regular mayoTRY Tuna salad sandwich made with canola oil mayonnaiseWhy You&amp;#039;ll get a double dose of heart-healthy omega-3 fats. Instead of Grilled veggie burritoTRY Chicken burrito bowlWhy You&amp;#039;ll lose 160 calories and 26 grams of fat\u2014and add 4 grams of fiber. Instead of Cheese calzoneTRY Slice of stuffed-crust pizzaWhy The pizza has 410 fewer calories and 12 fewer grams of fat. Instead of Corned beef sandwichTRY Ham sandwichWhy You&amp;#039;ll eat 55 percent less fat. Instead of Crispy chicken wrapTRY Kid-sized hamburgerWhy You&amp;#039;ll save 90 calories and 8 grams of fat. Instead of Grilled chicken sandwich with mayo on white breadTRY Grilled chicken sandwich with avocado on whole-wheat breadWhy Avocado has tons of vitamins, minerals and phytochemicals, plus cholesterol-lowering plant sterols. Whole-wheat bread adds fiber and 30 percent more protein than white bread. Instead of Falafel pitaTRY Pita with hummusWhy The fried falafel has 203 more calories and 11 more grams of fat than the hummus. Starters Instead of Vegetable soupTRY Split pea soupWhy You&amp;#039;ll get 10 grams of protein. That&amp;#039;s more than what&amp;#039;s in a glass of milk or an egg. Instead of Buffalo wings with ranch or blue cheese dressingTRY Shrimp cocktail with cocktail sauceWhy You&amp;#039;ll lose the bad fats (in the dressing and chicken skin) and gain inflammation-fighting omega-3s. Instead of Panfried pork dumplingsTRY A cup of wonton soupWhy You&amp;#039;ll trim 257 calories and 22 grams of fat. Instead of Shrimp tempura appetizer (3 shrimp)TRY Tuna sashimi (4 pieces)Why You&amp;#039;ll get more heart-healthy omega-3s while also saving 11 grams of fat and 58 calories. Instead of Half a cheese quesadillaTRY A bowl of chicken tortilla soupWhy The soup has 60 percent less fat and calories than the quesadilla. Bonus: Its high water content will fill you up so you&amp;#039;ll eat less later. Instead of Bread and butterTRY Baguette dipped in olive oil and vinegarWhy Vinegar is rich in acetic acid, which has been shown to make you feel fuller after a meal by stabilizing blood sugar. And the olive oil&amp;#039;s better for your heart than that artery-clogging butter. Dinner Instead of Chicken cutlets saut\u00E9ed in corn oil with a side of roasted potatoesTRY Chicken cutlets saut\u00E9ed in canola oil with roasted cauliflowerWhy Canola oil provides more omega-3s than most other cooking oils, and cauliflower is loaded with phytochemicals that protect against carcinogens. Instead of Steak fajitas with flour tortillasTRY Shrimp fajitas with corn tortillasWhy You&amp;#039;ll save 400 calories and 22 fat grams, and trade saturated fat for heart-smart omega-3s. Instead of Meat lasagnaTRY Cheese ravioliWhy Compared with the lasagna, the ravioli is downright skinny\u2014it has roughly half as much total and saturated fat. Instead of Hot dog with a small serving of friesTRY Veggie burger with 1\u20442 cup vegetarian baked beansWhy You&amp;#039;ll cut 22 fat grams and gain 7 grams of fiber. Instead of Spaghetti with broccoli, garlic and olive oilTRY Udon noodles with broccoli, garlic and sesame oilWhy A bowl of udon noodles (Japanese noodles made from whole wheat) has 40 percent more fiber. Instead of Meat loaf made from 85 percent lean ground beefTRY Meat loaf made with white-meat ground turkeyWhy In addition to trimming 100 calories, you&amp;#039;ll save a whopping 13 grams of fat per slice. Instead of Sichuan beefTRY Moo shu porkWhy You&amp;#039;ll lose 300 calories and gain 20 grams of fiber. Instead of Chicken stir-fryTRY Tandoori chickenWhy The tandoori has turmeric, an antioxidant spice in curry powder that may help ward off Alzheimer&amp;#039;s disease. Sides Instead of RiceTRY Baked potatoWhy That spud has nearly three times the fiber you&amp;#039;d get in a cup of cooked rice. You&amp;#039;ll also get 20 percent of your daily dose of potassium, which helps control blood pressure. Instead of SpinachTRY BroccoliWhy The calcium in broccoli\u2014it has as much as 1\u20444 cup of milk\u2014is much more easily absorbed than the calcium in spinach. Instead of French friesTRY Potato saladWhy Cooking and then cooling potatoes causes them to form resistant starch, which is a special kind of carb that helps you burn more fat. Make it even healthier by tossing your potatoes with extra-virgin olive oil, red wine vinegar and mustard instead of mayo. Instead of CouscousTRY QuinoaWhy When it comes to protein, quinoa is the granddaddy of grains, with more than 8 grams per cooked cup. Drizzle with 1 tsp lemon- or garlic-infused olive oil for added flavor and healthy fat. Instead of Tossed salad with iceberg lettuceTry Spinach saladWhy Spinach is a top source of zeaxanthin and lutein, antioxidants that keep your eyes healthy by preventing macular degeneration. Instead of Small order of nachosTRY 1 cup chili with 1 Tbsp lowfat shredded Cheddar cheese and 10 tortilla chipsWhy You&amp;#039;ll still get a cheesy, crunchy dish, but for at least 300 calories and 20 fat grams less. Beans are a great source of protein and fiber, too. Sweets, Snacks, &amp;amp;amp; Munchies Instead of Chocolate glazed doughnutTRY French crullerWhy You&amp;#039;ll save 190 calories. Instead of Hummus and pita wedgesTRY Hummus with red pepper slicesWhy Red peppers are rich in beta-cryptoxanthin, an antioxidant that may help prevent lung cancer. Instead of Cheese and crackersTRY Cheese and an appleWhy Apples contain quercetin, a phytochemical that may help keep cancer cells from multiplying. Instead of Potato chipsTRY Blue corn tortilla chipsWhy More protein and fiber, less fat and calories. Instead of 1\u20442 cup chocolate ice creamTRY 1\u20442 cup fat-free chocolate puddingWhy Lose 7 grams of fat. Instead of 1 oz cashewsTRY 1 oz almondsWhy You&amp;#039;ll gain 2 grams of protein and 2 grams of fiber. Drinks Instead of Apple juiceTRY Phytosterol-fortified orange juiceWhy The phytosterols may lower LDL cholesterol. Instead of Hot chocolateTRY Chocolate instant breakfast drinkWhy You&amp;#039;ll get half your daily dose of calcium. Instead of Diet sodaTRY CoffeeWhy Coffee&amp;#039;s a top source of antioxidants. Instead of Flavored waterTRY 4 oz grape juice mixed with 4 oz seltzerWhy Grape juice has resveratrol, which may keep your heart healthy. Instead of Tomato juiceTRY Calcium-enriched vegetable juiceWhy It has as much calcium as a glass of milk. Instead of Strawberry shakeTRY Strawberry smoothieWhy Fresh strawberries have plant chemicals that fight off free radicals. Instead of 12 oz skim cappuccinoTRY 12 oz skim latteWhy The latte has 15 percent more calcium. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/nutrition/a33/50-healthy-food-swaps/>