Healthy Eating Tips for Every Meal

Along with physical activity, healthy eating habits are a big part of having and maintaining good health. The CDC has some great tips on adding healthy foods to your diet while cutting unneeded calories.

Breakfast	Substitution	Calories Reduced by
Top your cereal with low fat or fat-free milk instead of 2% or whole milk.	1 cup of fat-free milk instead of 1 cup of whole milk	63
Use a non-stick pan and cooking spray (rather than butter) to scramble or fry eggs	1 spray of cooking spray instead of 1 pat of butter	34
Choose reduced-calorie margarine spread for toast rather than butter or stick margarine.	2 pats of reduced calorie margarine instead of 2 pats of butter	36
Lunch	Substitution	Calories Reduced by
Add more vegetables such as cucumbers, lettuce, tomato, and onions to a sandwich instead of extra meat or cheese.	2 slices of tomatoes, ¼ cup of sliced cucumbers, and 2 slices of onions instead of an extra slice (3/4 ounce) of cheese and 2 slices (1 ounce) of ham	154
Accompany a sandwich with salad or fruit instead of chips or French fries.	½ cup diced raw pineapple instead of 1 ounce bag of potato chips	118
Choose vegetable-based broth soups rather than cream- or meat-based soups.	1 cup of vegetable soup instead of 1 cup cream of chicken soup	45
When eating a salad, dip your fork into dressing instead of pouring lots of dressing on the salad.	½ TBSP of regular ranch salad dressing instead of 2 TBSP of regular ranch dressing	109
When eating out, substitute a broth-based soup or a green lettuce salad for French fries or chips as a side dish	A side salad with a packet of low-fat vinaigrette dressing instead of a medium order of French fries	270
Dinner	Substitution	Calories Reduced by
Have steamed or grilled vegetables rather than those sautéed in butter or oil. Try lemon juice and herbs to flavor the vegetables.  You can also sauté with non-stick cooking spray.	½ cup steamed broccoli instead of ½ cup broccoli sautéed in 1/2 TBSP of vegetable oil.	62
Modify recipes to reduce the amount of fat and calories. For example, when making lasagna, use part-skim ricotta cheese instead of whole-milk ricotta cheese. Substitute shredded vegetables, such as carrots, zucchini, and spinach for some of the ground meat in lasagna.	1 cup of part-skim ricotta cheese instead of 1 cup whole milk ricotta cheese	89
When eating out, have a cocktail or dessert instead of both during the same eating occasion.	Choosing one or the other saves you calories.    A 12-ounce beer has about 153 calories.    A slice of apple pie (1/6 of a 8" pie) has 277 calories.	153 if you have the apple pie without the drink   277 if you have a drink and no pie.
When having pizza, choose vegetables as toppings and just a light sprinkling of cheese instead of fatty meats.	One slice of a cheese pizza instead of one slice of a meat and cheese pizza	60
Snacks	Substitution	Calories Reduced by
Choose air-popped popcorn instead of oil-popped popcorn and dry-roasted instead of oil-roasted nuts.	3 cups of air-popped popcorn instead of 3 cups of oil-popped popcorn	73
Avoid the vending machine by packing your own healthful snacks to bring to work.  For example, consider vegetable sticks, fresh fruit, low fat or nonfat yogurt without added sugars, or a small handful of dry-roasted nuts.	An eight-ounce container of no sugar added nonfat yogurt instead of a package of 6 peanut butter crackers	82
Choose sparkling water instead of sweetened drinks or alcoholic beverages.	A bottle of carbonated water instead of a 12-ounce can of soda with sugar	136
Instead of cookies or other sweet snacks, have some fruit for a snack.	One large orange instead of  3 chocolate sandwich cookies	54