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15 Healthy Substitutions You & Your Family Can Make Today

15 HEALTHY SUBSTITUTIÒNS YOU & YOUR FAMILY CAN MAKE TODAY! BREAKFAST HEALTHIER CHOICE 1 Slice whole grain toasted: 65 Calories 1 Cup of orange juice: • 112 calories • 20.83 grams of sugar • 1.74 grams of protein 1 Small orange: • 62 Calories • 12.25 grams of sugar • 1.23 grams of protein Substitute an orange instead of juice, for less sugar. 1 Slice white bread toast: • 64 Calories •.88 grams of fat • 1.98 grams of protein .98 grams of fat • 2.62 grams of protein Substitute whole grain toast for added protein. 2 Medium pieces of bacon: • 86 Calories • 6.68 grams of fat • 2.96 grams of protein 2 Fried eggs: • 184 calories • 14.08 grams of fat • 12.54 grams of protein 2 Medium pieces of turkey bacon: 84 calories • 6.14 grams of fat • 6.52 grams of protein • 18.48 grams of fat Substitute turkey bacon for more protein and less fat. 2 Scrambled eggs with one cup peppers and onions: 278 calories • 14.67 grams of protein Substitute scrambled eggs with peppers and onions for an extra serving of vegetables and more protein. LUNCH HEALTHIER CHOICE Ham and cheese sandwich: • 352 calories • 15.48 grams of fat • 20.69 grams of protein Small bag of chips: • 153 Calories • 10.49 grams of fat • 1.84 grams of protein Avocado & turkey wrap: 555 calories • 22.5 grams of fat • 33 grams of protein Trade the ham on white bread for lean protein and the added healthy fats in avocado. Carrot sticks & hummus: • 110 calories 14 grams of fat • 3 grams of protein Trade those processed chips for a serving of vegetables and protein rich hummus. Chocolate snack cake with crème and frosting: • 188 calories • 7.25 grams of fat • 17.17 grams of sugar • 1.7 grams of protein Oats and honey granola bar: • 190 calories • 6 grams of fat • 12 grams of sugar • 4 grams of protein Trade the chocolate snack cake for a granola bar with more protein and less sugar. SNACKS HEALTHIER CHOICE Apple with a tablespoon of peanut and salsa: butter: • 360 Calories • 24 grams of fat 19 grams of sugar • 11 grams of Trade the processed pop and salsa for a chance tart for an apple with peanut butter, full of healthy protein and fats. of that fat. Tortilla corn chips Strawberry pop-tart: • 180 Calories • 2.5 grams of fat • 13 grams of sugar • 2 grams of protein Chips and french onion dip: • 188 calories • 7.25 grams of fat • 17.17 grams of sugar • 1.7 grams of protein 152 calories • 7 grams of fat 2.5 grams of protein Trade your chips and dip for corn tortillas protein to sneak in more veggies, and lose some DINNER HEALTHIER CHOICE Hamburger on a bun: French fries: • 352 calories • 15.48 grams of fat • 20.69 grams of protein Turkey burger on a bun: • 237 calories • 8.9 grams of fat 18.72 grams of protein Swap that hamburger out for a turkey burger with less calories and fat. Sweet potato oven fries: • 170 calories • 8 grams of fat • 1 gram of protein Trade those traditional fries in for sweet potato fries, and a chance to add a vegetable serving, over the traditional starch. • 160 calories • 7 grams of fat • 2 grams of protein One cup of Ice cream: • 267 calories • 14.26 grams of fat • 4.68 grams of protein Broccoli garlic and almonds: • 95 calories •7 grams of fat • 3 grams of protein Lose the fat and calories, Switch your traditional and the preservatives with a homemade dressing. One cup of frozen yogurt with berries: 263 calories • 2.94 Broccoli with cheese sauce: • 242 calories • 15.39 grams of fat • 12.15 grams of protein of fat grams • 10.4 grams of protein Buttermilk ranch dressing: • 140 calories • 14 grams of fat ice cream out for frozen yogurt with more protein and less fat, and a serving of fruit on top. Homemade oil and vinegar dressing: • 72 calories • 8.02 grams of fat Lose the fat and calories, and the preservatives with a homemade dressing. personalcreations 8+ Tube in

15 Healthy Substitutions You & Your Family Can Make Today

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Eating healthy doesn't have to be a struggle. Small substitutions can add up and keep you from being overwhelmed by choices. On the average Tuesday, you may be stressed out trying to get your kids off...

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