Making nutrient-dense food choices

Here are some foods that contain extra calories from solid fats and added sugars and some “smarter” replacements. Choices on the right side are more nutrient-dense — lower in solid fats and added sugars. Try these new ideas instead of your usual choices. This guide gives sample ideas — it is not a complete list. Use the Nutrition Facts label to help identify more alternatives.

Instead of…	Replace with…
Milk Group  Sweetened fruit yogurt  Whole milk  Natural or processed cheese	Plain fat-free yogurt with fresh fruit  Lowfat or fat-free milk  Lowfat or reduced- fat cheese
Meat Group  Beef (chuck, rib, brisket)  Chicken with skin  Lunch meats (such as bologna)  Hot dogs (regular)  Bacon or sausage  Refried beans	Beef (loin, round) fat trimmed off  Chicken without skin  Lowfat lunch meats (95% to 97% fat free)  Hot dogs (lower fat)  Canadian bacon or lean ham  Cooked or canned kidney or pinto beans
Grain Group  Granola  Sweetened cereals  Pasta with cheese sauce  Pasta with white sauce (alfredo)  Croissants or pastries	Reduced fat granola  Unsweetened cereals with cut-up fruit  Pasta with vegetables (primavera)  Pasta with red sauce (marinara)  Toast or bread (try whole grain types)
Fruit Group  Apple or berry pie  Sweetened applesauce  Canned fruit packed in syrup	Fresh apple or berries  Unsweetened applesauce  Canned fruit packed in juice or "lite" syrup
Vegetable Group  Deep-fried french fries  Baked potato with cheese sauce  Fried vegetables	Oven-baked “french fries”  Baked potato with salsa  Steamed or roasted vegetables
Solid Fats and Added Sugars  Cream cheese  Sour cream  Regular margarine or butter	Light or fat-free cream cheese  Plain lowfat or fat free yogurt  Light-spread margarines, diet margarine
Sugar-sweetened soft drinks  Sweetened tea or drinks  Syrup on pancakes or french toast  Candy, cookies, cake, or pastry  Sugar in recipes	Seltzer mixed with 100% fruit juice  Unsweetened tea or water  Unsweetened applesauce or berries as a topping  Fresh or dried fruit  Experiment with reducing amount and adding spices (cinnamon,    nutmeg, etc.)