Healthy Living Swaps

The Swap: Reduce the Fat. Eat low-fat,low-salt foods. Choose a nutrient-rich diet.

Here’s a list of healthy foods. To help fight disease, add or increase these in your diet.

• Whole grain rolled, or steel cut oats

• Whole-wheat pasta

• Whole-wheat tortillas

• Whole grain (wheat or rye) crackers,bread, and rolls

• Brown or wild rice

• Barley, quinoa, buckwheat,whole corn, and cracked wheat

• Broccoli, cauliflower, and brussel sprouts

• Leafy greens, such as chard, cabbage,romaine, and bok choy

• Dark, leafy greens, such as spinach,and kale

• Squash, carrots, sweetpotatoes, turnips, andpumpkin

• Snap peas, green beans, bell peppers, andasparagus

• Apples, plums, mangos, papaya,

pineapple, bananas, blueberries, strawberries, cherries, cranberries, pomegranates, and grapes

• Citrus fruits, such as grapefruits,and oranges

• Peaches, pears,and melons

• Tomatoes andavocados

EAT Colorful Fruits and Vegetables

EAT Grains

Choose primarily orange and dark green

vegetables. Avoid canned fruits and

vegetables, which are high in added sodium

(salt) and added sugar.

Healthy Living Swaps

The Swap: Reduce the Fat. Eat low-fat,low-salt foods. Choose a nutrient-rich diet.

• Lean cuts of beef, pork, veal, and lamb

• Turkey bacon that is low in sodium

• Chicken sausage

• Ground chicken or turkey

• Wild-caught salmon and otheroily fishes

• Haddock and other white fish

• Wild-caught tuna

• Shrimp, mussels, scallops, and lobster(without added fat)

• Legumes, such as beans, lentils, andchickpeas

• Seeds and nuts, including nut butter

EAT Low-Fat, Lean Cuts of Meat, Seafood, Beans and Nuts

• Low-fat milk, skim milk, almond or coconutmilk, enriched milk – try skim ricotta insteadof cream cheese

• Low-fat cottage cheese

• String cheese

• Greek yogurt, plain nonfat yogurt,low-fat or fat-free sour cream in placeof sour cream

EAT Dairy or Dairy Substitutes

Healthy Living Swaps

The Swap: Reduce the Fat. Eat low-fat,low-salt foods. Choose a nutrient-rich diet.

According to the U.S. Department of Agriculture (USDA), adult Americans need to eat more of the following micronutrients.

Nutrient Food sources

Calcium Nonfat and low-fat dairy, dairy substitutes, broccoli, dark, leafy greens, and sardines

Potassium Bananas, cantaloupe, raisins, nuts, fish, spinach and other dark greens

Fiber Legumes (dried beans and peas), whole-grain foods, brans, seeds, apples, strawberries, carrots, raspberries, and colorful fruits and vegetables

Magnesium Spinach, black beans, peas, and almonds

Vitamin A Eggs, milk, carrots, sweet potatoes, and cantaloupe

Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, red and green bell peppers

Vitamin E Avocados, nuts, seeds, whole-grain foods, spinach and other dark leafy greens