Simple Swaps! Make Healthy Food Even Healthier


Looking for easy ways to boost the nutritional value in your food? These foods have a reputation for being healthy, but you can give them a boost with a few simple swaps.

•Swap applesauce for a whole apple: While applesauce is free of fat and salt, a whole apple packs three times the fiber of applesauce and is more filling than the pureed variety.
•Swap a baked potato for a sweet potato: Baked white potatoes have vitamin C, potassium, B vitamins and if you eat the skin, pack a fiber punch. Sweet potatoes also have all of those nutrients — but also have iron and are loaded with beta-carotene (vitamin A).
•Swap hot creamed wheat cereal for oatmeal: Hot creamed wheat cereal is low in sugar, and is fortified with iron and B vitamins. While hot creamed wheat cereal is considered a refined grain, oatmeal is considered a whole grain and naturally has more fiber, vitamins and minerals.
•Swap corn flakes for toasted O’s: Make your breakfast even healthier! Corn flakes are low in fat and sugar but they’re not made with whole corn kernel, making them low in fiber and other nutrients. Most toasted O cereals are made with whole oats and have more fiber and other minerals. Be on the lookout for excess sugar! Pick a cereal with no more than 8 grams of sugar per serving.

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