Small Calorie Swaps, Big Savings

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.

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.

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.