Small, Simple Swaps for Big Changes

Swap Out: Bagel with cream cheese 360 calories
Swap In: Whole-grain bagel with peanut butter and a cup of yogurt 325 calories

Swap Out: Starbucks Grande Latte 190 calories
Swap In: Starbucks Grande Skinny Vanilla Latte 130 calories

Swap Out: Clif Bar 250 calories
Swap In: High-fiber, high-protein granola bar, such as Kashi GoLean Crunchy Bar 180 calories

Swap Out: Subway six-inch roast-beef sandwich on white with mayo, cheese, and veggies 400 calories
Swap In: Subway six-inch roast-beef sandwich on wheat with mustard, no cheese, extra veggies, and apple slices on the side 340 calories

Swap Out: Four-ounce pork chop and salad with apples, walnuts, and goat cheese 485 calories
Swap In: Four ounces of pork tenderloin and a mixed green salad with apples and walnuts (hold the cheese), and a half cup of brown rice 380 calories

Swap Out: One cup of vanilla ice cream 290 calories
Swap In: Half cup of vanilla ice cream with one cup of raspberries 205 calories

Original Daily Intake: 1,975 calories
New Daily Intake: 1,560 calories
Total Daily Savings: 415 calories