Smarter Eating Tips



Lighten up your favorite recipes by substituting healthier ingredients. And follow our simple tips for cutting calories.

If a recipe calls for...	Try substituting...
White rice	Brown rice
White flour	A combination of half whole wheat flour, half all-purpose flour
White bread or white-flour tortillas	Whole-wheat bread or whole-wheat tortillas
Frying	Grilling or broiling
White potatoes	Sweet potatoes

Want to save a few calories?

• Watch what beverages you consume during the day. Do you drink a lot of alcohol, soda or juice? Switch to diet versions of your favorites. Or better yet, switch to water
• Substitute one snack a day with a piece of fruit
• If there are fruits and vegetables you’ve never eaten before, give them a try. You don’t know what you like or don't like until you've tried it
• Split your dessert with a family member or friend
• To avoid eating an oversized portion when dining out, request half of your meal in a to-go box. You’ll resist the temptation to overeat, and have a ready-made lunch for the next day
• Grocery shop when you’re not hungry, and use a list
• Prepare one vegetarian dish a week
• Are you hungry all the time? Eat more protein—it will keep you feeling full longer