Potato Chips Versus Popcorn
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Popcorn Is a Perfect Healthy Snack

Low-fat popcorn is crunchy, delicious, and a source of whole grain fiber. Plus, you can enjoy a large, filling portion! Look for popcorn made with "94% Fat Free Butter" or air-popped popcorn.

Potato chips are high in fat and it's hard to eat just a few -- all that you get in a 1-ounce serving. If you love chips, go for the baked ones and watch your portion size.

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Granola Versus Bran Flakes
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One Bowl for Your Fiber Needs

For a nourishing start to your day, choose a whole-grain bran cereal packed with fiber, such as bran flakes.  Add fruit and low-fat milk for the most nutritious beginning.

Granola may be natural but it's often high in fat. Use granola sparingly or as a topper on low-fat yogurt.  

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Ice Cream Versus Sorbet
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Shave the Fat, Not the Flavor

Choose sorbets, sherbets, light ice creams, or frozen yogurts for a fraction of the fat and calories. 

Thanks to a new special churning technology, these frozen treats taste like rich and creamy premium ice cream. A ½ cup dessert can fit into everyone's diet.

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Thick Crust Pizza Versus Thin Crust Pizza
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Skip High-Fat Pizza Toppings

Enjoy thin-crust frozen pizza Margherita style, or with grilled chicken or veggies. By passing on the sausage, pepperoni, and extra cheese, you'll slash the fat, sodium, and calories in this favorite food.

Limit your portion to two slices (of a 12-inch pizza) and add a filling side salad to complete the meal.

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Fruit Drink Versus Fruit Juice
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Go for Real Juice

100% fruit juices are naturally rich in vitamins, minerals, and disease-fighting antioxidants. In fact, they're the next best thing to eating whole fruit.

"Fruit juice drinks," however, are usually packed with sugar and empty calories.

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Cheese Dip Versus Hummus
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Snack on Healthy Hummus

Hummus is a gratifying combination of nutrition when paired with fresh veggies like baby carrots or baked pita chips. 

Made from chick peas, hummus is a good source of iron, vitamin C, protein, and fiber. 

So enjoy the pleasing taste of hummus and skip the cheese dip that can lead to diet sabotage.

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Fried Chicken Versus Grilled Chicken
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Frozen Meals Can Be Healthy, Too!

Look for frozen meals that feature lean protein, plenty of vegetables, whole grains, and a low-fat or simple sauce.

Avoid fried frozen food, or creamy casseroles. Frozen meals that are baked, grilled, steamed, or sautéed are healthier and lower in calories.

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Macaroni and Cheese Versus Spaghetti
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Spaghetti – A Healthy Favorite

Try the new whole-wheat pasta blends. Even the kids will like it if you top the spaghetti with your favorite tomato sauce. Voila! You’ve turned a childhood favorite into a high-fiber and nutrient-rich dish. 

Macaroni and cheese may be an old-standby, but it’s low in fiber and loaded with fat and calories.

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Fish Sticks Versus Shrimp
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Fat-Free Frozen Shrimp & Prawns

Shrimp are a tastier and healthier alternative to breaded fish sticks. 

You can buy them already cooked and shelled. Eat them cold with cocktail sauce, grill them, or sauté with veggies in a stir-fry.

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Sources | Medically Reviewed on 10/15/2018 Reviewed by Kathleen M. Zelman, MPH, RD, LD on October 15, 2018


(1)    Clover/Amanaimages

(2)    iStock, David Marsden/Fresh Food  Images

(3)    Food Collection/Photolibrary

(4)    Food Collection/Photolibrary

(5)    iStockphoto, Paul Blundell/Fresh Food Images

(6)    iStockphoto

(7)    Brand X, Tim Hill/Fresh Food Images

(8)    FoodCollection, Mario Matassa/Fresh Food  Images

(9)    FoodCollection, Richard T Nowitz/age fotostock



Kathleen Zelman, MPH, RD, LD, WebMD director of nutrition.
USDA National Nutrient Database.

Reviewed by Kathleen M. Zelman, MPH, RD, LD on October 15, 2018

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.