| Instead of | Go for |
|---|---|
| a bowl of sugar-laden cereal | a whole-grain one like Kashi or Total. Still need a sweet hit? Try Frosted Mini-Wheats. |
| a doughnut | a whole-wheat English muffin with peanut butter |
| a fast-food roast-beef sandwich | a peanut butter and jelly sandwich on whole-grain bread |
| fast-food burger | a salad with grilled chicken (try McDonald's Asian Salad with Newman's Own Low-Fat Sesame Ginger dressing) |
| a creamy soup | a cup of lentils with half a prepared chicken sandwich |
| pasta alfredo | pasta with vegetables, a little protein of your choice, olive oil, and marinara |
| a beef-and-cheese taco | a soft veggie taco with guacamole |
| takeout pizza | Pizza or Kashi's Mediterranean Pizza (both in the frozen-foods section) |
| potato chips | soy crisps, baked potato chips, or air-popped popcorn |
| Starbucks Caramel Macchiato | Starbucks skim, no-whip hot chocolate; a cappuccino or chai-tea latte made with skim milk |
| a cereal-brand "energy" bar (made with oodles of refined sugar) | a container of Fage fat-free Greek yogurt with a handful of whole-grain cereal or some dried fruit |
