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Swap Your Meals & Snacks For A Healthier You!

Ever feel like preparing a meal at home takes too much time and effort? Try this quick meal idea that can actually take less time to make at home than it would to stand in line waiting for “fast” food. How convenient is convenience food—really? With a few fresh ingredients, you can whip up a healthier—and often faster—meal option than the corner café. Best of all, you know exactly what’s on your plate, because you made it!

Breakfast Swap

Compare these:
Simple egg and spinach scramble at home, with two tomato slices and a slice ham: 205 calories, 7 g carbs, to a breakfast sandwich with 370 calories and 32 g carbs.


Lunch Swap

Compare these:
Homemade spring mix salad, with half a pre-grilled chicken breast, three avocado slices and two tomato wedges:  388 calories, 29 g carbs, to a fast food fried chicken sandwich with 510 calories and 49 g carbs.


Dinner Swap

Try this amazing takeout substitute at home—a fast, fresh vegetarian stir-fry with only a third of the calories and carbs of the restaurant version.


10-oz (283g) package of spiralized zucchini noodles, about 4 cups

½ cup (55g) shredded carrots

¼ cup (56g) chopped onion

½ cup (68g) red pepper strips

½ cup (36g) shitake mushrooms, sliced

1 (91g) broccoli florets

1 tablespoon (16g) soy sauce

1 teaspoon (4.2g) sugar

1 tablespoon (14g) vegetable oil


Preheat wok to high heat. Add vegetable oil and swirl to coat pan. Add carrots, onions, peppers, and broccoli. Sauté on high heat until onions begin to turn transparent, about 2 minutes. Add shitake mushrooms and sprinkle on about ½ tsp of sugar. Toss again until mushrooms begin to turn golden, about 1 minute. Move vegetables to the outside edges of the wok. Place zucchini noodles into the center of the wok. Add soy sauce and cover for 1 minute. Remove lid, sprinkle on remaining sugar, then toss all vegetables together in wok for another minute, until all vegetables are crisp-tender.

For added crunch and flavor, consider an optional topping: a sprinkle of toasted sesame seeds or chopped peanuts; minced cilantro or basil; a spritz of freshly squeezed orange juice; or a spoonful of kimchi.


Snack Swap

Sometimes plain water can seem, well…plain. How can water compete with sports drinks, soft drinks and juices readily available in a rainbow array of fruits and flavors? Try making your own fruit-infused water at home! Your fruit water can be as simple as adding a squeeze of citrus and a few slices of lemon, lime or orange. For even more flavor and variety, check out these snack swabs:


Published on 31 Oct 2019


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