Eat This, Not That

It's easier than you think to make smart diet choices, no matter where you are dining. These general guidelines are easy ways to swap in healthier options into your current diet without giving up all the things you love. Small changes can help you lose weight and feel your very best!

EAT THIS: Breakfast Oatmeal with fruits and nuts Whole-wheat English muffins Egg white omelet with veggies Greek yogurt Low-fat cottage cheese Lunch and Dinner Lean meats, poultry, fish Whole-wheat pasta or brown rice Salad or steamed vegetables Snacks and Sweets Fresh vegetables with hummus Fruit salad with low-fat yogurt Plain popcorn Beverages Water: still, sparking, or flavored Unsweetened iced tea Coffee or hot tea with low-fat milk

NOT THAT: Breakfast Boxed, sugary cereals Muffins, donuts or pastries Eggs with cheese and meat Yogurt with high-fructose corn syrup   Lunch and Dinner Fried meats and fish Pastas in cream or cheese sauces Fried vegetables with heavy sauces Snacks and Sweets Pies and tarts Potato chips and sour cream dips Cakes, brownies and baked goods Beverages Soda and sports drinks Energy drinks Sweet tea Whole Milk