26 Food Swaps To Make You Healthier

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1. Instead of a bagel, use an English muffin.

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Randy Mayor / Viacookinglight.com

Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

2. Instead of low-fat milk, use Greek yogurt.

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Randy Mayor / Viacookinglight.com

Flip-flop your breakfast bowl. Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle Âź cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1?4 cup - that's 75 alcohol - more than wine.

10. Instead of corn chips, use radishes as a crunchy chili topper.

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Randy Mayor / Viacookinglight.com

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Instead of an ounce each of corn chips and sour cream, try fresh radishes for crunch, jalapeĂąos for heat, and a small dollop of cool, creamy nonfat Greek yogurt. There's still room for cheese.

Corn chips aren't just carbs; skip them, and you'll save 10g fat per ounce.

11. Instead of a vanilla Frappuccino, order an iced vanilla latte.

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Brian Woodcock / Viacookinglight.com

Even with 2 vanilla latte, and save 40g. Skip the flavoring and order nonfat milk for a refreshing sip with only 11g sugar.

12. Instead of a bran muffin, have a bowl of Raisin Bran.

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Brian Woodcock / Viacookinglight.com

Coffee shop muffins can weigh in at 400 calories or more. Eat your bran with a spoon, using 2/3 cup 1% low-fat milk. Bonus points: 2g more fiber than the muffin and 200mg bone-building calcium.

13. Instead of ham + cheddar, fill your omelet with veggies and goat cheese.

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Brian Woodcok / Viacookinglight.com

Rebuild the three-egg omelet. Discard one of the yolks, and trade the cheddar and ham for fresh spinach, tomatoes, and an ounce of goat cheese (keep the peppers). You'll also save

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about 300mg sodium.

14. Instead of a premade parfait, make your own at home.

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Brian Woodcock / Viacookinglight.com

Many grab-and-go parfaits are full of syrupy, sugar-coated fruit - more dessert than breakfast.

Build your own with 6 ounces fat-free yogurt, syrup-free fresh peaches, and 2 tablespoons lowfat granola.

15. Instead of a cinnamon roll, toast two slices of raisin bread.

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Brian Woodcock / Viacookinglight.com

Slather two-yes, two-slices of toasted raisin bread with 1 tablespoon 1/3-less-fat cream cheese sweetened with 1 teaspoon powdered sugar. Sprinkle with cinnamon.

16. Instead of butter and syrup, top pancakes with pecans and yogurt.

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Brian Woodcock / Viacookinglight.com

Trade the butter for nonfat Greek yogurt, and swap 1 tablespoon maple syrup for 1 tablespoon chopped pecans. Shave off another 100 calories by making it a short stack (two 6-inch cakes instead of three), and top with ½ cup fresh berries.

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17. Instead of a Bloody Mary, drink a Mimosa.

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Brian Woodcock / Viacookinglight.com

A 12-ounce Bloody Mary contains two shots of vodka - the main source of calories -and fourdigit sodium numbers. Whoa, Mary! Portion-size plus: The mimosa also comes in a sleek 8-ounce glass.

18. Instead of a lox and schmear bagel, cut carbs with pumpernickel.

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Brian Woodcock / Viacookinglight.com

Enjoy your lox and cream cheese open-faced on a slice of whole-grain pumpernickel instead of the 300-calorie bagel. Cut back on capers by ½ tablespoon and you'll also save 125mg sodium.

19. Instead of high-cal toppings, top oats with apples and honey.

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Brian Woodcock / Viacookinglight.com

Calories from cream, brown sugar, and nuts can quickly weigh down a virtuous bowl of oats.

Add crunch with apples, creaminess with nonfat Greek yogurt, and yum with a touch of honey and cinnamon.

20. Instead of sausage patties, fry up some center-cut bacon.

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Brian Woodcock / Viacookinglight.com

You can still be seduced by salty, fatty breakfast pork from time to time. Center-cut bacon has only 25 calories per slice. It still has nearly 200mg sodium, though, so indulge in moderation.

21. Instead of traditional trail mix, snack on a whole grain variety.

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Brian Woodcock / Viacookinglight.com

Packed with nuts, dried fruit, and chocolate, trail mix has about 350 calories per ½ cup - great for sustaining hikers, a bit much for desk jockeys. Cut the trail mix in half, and swap in 1/3 cup whole-grain cereal.

22. Instead of full-fat ice cream, have an ice cream sandwich.

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Becky Luigart-Stayner / Viacookinglight.com

Choose an ice-cream sandwich over a scoop of premium full-fat chocolate ice cream, and you'll save 100 calories plus 8g sat fat (almost half of a day's limit).

23. Instead of eating chocolate almonds, spread Nutella on a Graham cracker and top with nuts.

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Becky Luigart-Stayner / Viacookinglight.com

Just two handfuls of the almonds will set you back about 240 calories. Try smearing 2 teaspoons chocolate-hazelnut spread on a graham cracker (Warning: That's not a lot.) Top with 1 teaspoon chopped nuts. You'll save 16g sugar, too.

24. Instead of a lemon-lime soda, stir up a lemon sparkler.

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Becky Luigart-Stayner / Viacookinglight.com

Liquid calories are part of the snack budget, too. A 12-ounce can of soda contains 36g sugarnearly 3 tablespoons. Instead, mix 4 ounces lemonade with 8 ounces sparkling water. Garnish with a lemon slice.

25. Instead of cheese in a cracker, spread it on flatbread.

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Becky Luigart-Stayner / Viacookinglight.com

Trade the cheese-filled cracker-sandwich pack for this easy sweet-salty-savory combo: Spread 1 tablespoon part-skim ricotta on each of 2 thin, crisp multigrain flatbreads. Drizzle with 1 teaspoon honey.

26. Instead of peanuts, have edamame for a protein-filled snack.

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Becky Luigart-Stayner / Viacookinglight.com

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They're heart-healthy, yes, but the peanuts contain 200 calories per ¼ cup. Trade legume for legume with ½ cup shelled edamame, sprinkled with 1 teaspoon toasted sesame seeds and not only do you lose 100 calories, you gain 4 more grams of protein, too.

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LINK

5 Healthy Snacks to Make With Toast cookinglight.com

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LINK

12 Ways to Break Your Breakfast Rut cookinglight.com

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LINK

Top 4 Healthiest Frozen Pizzas cookinglight.com

Read more:http://buzzfeed.com/emofly/food-swaps-for-healthier-snacking 26 Food Swaps To Make You Healthier

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