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Small Calorie Swaps, Big Savings

  • Breakfast

    Instead of: 1 plain bagel + 1 tbsp full-fat cream cheese

    Have: 1/2 whole wheat bagel or 1 thin whole wheat bagel + 1 tbsp peanut butter

    Our Favorites: Thomas' 100% Whole Wheat Bagels and Bagel Thins, Smucker's Natural Peanut Butter

    You'll Save: 140 to 150 calories. Choosing nut butter instead of cream cheese adds protein and potassium, while cutting carbs lowers sugar intake by almost 4 grams.

  • Lunch

    Instead of: 1 cup creamy soup, such as broccoli

    Have: 1 cup legume-based soup, such as black bean

    Our Favorite: Amy's Organic Black Bean Vegetable Soup

    You'll Save: 110 calories. Beans bring lots of fiber, protein and nutrients that fight chronic disease. Plus, avoiding heavy cream eliminates nearly 18 grams of fat.

  • Dinner

    Instead of: 2 cups regular spaghetti + 1/2 cup meat sauce

    Have: 1 cup whole grain spaghetti + 4 scallops + 1/2 cup marinara sauce

    Our Favorites: Barilla Whole Grain Spaghetti, Whole Catch Seas Scallops, Classic Cabernet Marinara with Herbs

    You'll Save: 140 calories. The seafood provides protein and omega-3 fatty acids that boost brain and heart health. Switching from meat to marinara sauce also reduces fat by 2 grams and sugar by 4 grams.

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