Instead of:

Consider:

Higher-fat lunch meats

Lower-fat deli meats, such as turkey

White bread

Whole-grain breads (wheat, oat, multigrain)

Mayonnaise

Light miracle whip or mustard

Fried chips and snacks

Baked chips, air-popped popcorn, trail mix, veggies

Fruit in heavy syrup

Fruit in natural juices or fresh fruit

Cookies and snack cakes

Trail mix, yogurt, or homemade baked goods such as oatmeal cookies or fruit muffins

Fruit drinks and soda

Low-fat milk, water, or 100% fruit juice

Typical lunch

Nutritional upgrade

Why it's better

Beef bologna on white

Lean turkey on whole wheat

Less fat and more fiber

Mayonnaise

Lettuce and mustard

Less fat and fewer calories

Potato chips

Carrots and celery with light dressing

Less fat and two additional vegetable servings

Fruit cup in heavy syrup

Fresh grapes or other fresh fruit

Fewer calories and more fiber

Cookies

Homemade trail mix

Less fat and more fiber

Fruit punch drink

Skim milk

Fewer calories, less sugar, plus calcium

980 calories

727 calories

255 fewer calories

125g carbohydrates

120g carbohydrates

5 fewer grams of carbohydrates

48g fat

13.5g fat

34.5 fewer grams of fat

13.5g saturated fat

2.5g saturated fat

11 fewer grams of saturated fat

3g fiber

13g fiber

10 more grams of fiber