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What are you
really eating?
Simple, healthy ingredient
swaps to eat better at every
meal!
What we do to create healthier versions of
your favorite foods (you can do this at
home too!)
 Use vegetable stock or non-fat Greek yogurt to replace
a majority of oil in salad dressings.
 Limit the amount of oil in cooking although some oil is
nutritionally beneficial.
 Whole grains in place of enriched/refined grains.
 Use natural sweeteners such as natural cane sugar,
maple syrup, agave nectar and stevia.
 In baking, substitute all natural, unsweetened
applesauce or mashed bananas for oil.
 Use a larger ratio of egg whites to yolks. Yolks contain
many nutrients. Whites contribute to protein content.
 Use organic or all natural produce, poultry and meat
products to avoid added hormones, antibiotics and
chemicals.
Can you guess the calories?
You might be surprised how much simple recipe
tweaks can save your calorie budget!
Breakfast
 Panera Bacon, Egg
and Cheese
Breakfast Ciabatta
 Vitality House
Breakfast Sandwich
Breakfast
Panera Breakfast
Sandwich
 Cal: 510 Fat: 25 g
Cal from Fat: 220
Carbs: 43 g Prot: 29 g
Sodium: 1170 mg
 White bread (refined
grains), full fat cheese,
cured pork bacon
Vitality House
Breakfast Sandwich
 Cal: 333 Fat: 14 g Cal
from Fat: 120 Carbs: 28
g Prot: 21 g Sodium:
890 mg
 Whole grain english
muffin, low fat cheese,
4:1eggs, turkey bacon,
calories to spare to
include fresh fruit
Snack
 Multigrain Tostitos with
Salsa (10 chips; ¼ cup
salsa)
 Carrot and Celery Sticks
with Hummus (10 veggie
sticks; ¼ cup hummus)
Snack
Multigrain Tostitos
with Salsa
 Cal: 208 Fat: 9 g Cal
from Fat: 81 Carbs: 30
g Prot: 3 g Sodium: 590
mg
 Fried, high in sodium, low
in protein, processed,
most likely won’t satiate
hunger
Carrots, Celery and
Hummus
 Cal: 127 Fat: 6 g Cal
from Fat: 54 Carbs: 14
g Prot: 6 g Sodium: 293
mg
 More nutrients in fresh,
raw veggies, low in
sodium, higher in protein,
good source of
unsaturated fat
Lunch
 Wendy’s BLT Cobb
(with Classic Ranch)
 Vitality House
Chicken Cobb (with
Lite Blue Cheese)
Lunch
Wendy’s BLT Cobb
 Cal: 660 Fat: 46 g Cal
from Fat: 440 Carbs: 14
g Prot: 48 g Sodium:
1840
 Full fat cheese, pork
bacon, processed
chicken, heavy salad
dressing made with oil
and full fat buttermilk
VH Chicken Cobb
 Cal: 330 Fat: 18 g Cal
from Fat: 160 Carbs: 11
g Prot: 34 g Sodium:
770
 Low fat cheese, turkey
bacon, natural, grilled
chicken breast, light
dressing made with low
fat Greek dressing,
FRESH INGREDIENTS
Snack
 Smoothie King: 20
oz. Light and Fluffy
 Non-Fat Plain Greek
Yogurt (8 oz.) and
Bluberries (4 oz.)
Snack
Light and Fluffy
Smoothie
 Cal: 395 Fat: 0 g Cal
from Fat: 0 Carbs: 99 g
Prot: 1 g Sugar: 89 g
 Frozen fruit, orange
juice, honey and
turbinado all contribute
to HIGH SUGAR
content, low in protein
Non-Fat Greek Yogurt
and Blueberries
 Cal: 174 Fat: 0 g Cal
from Fat: 0 Carbs: 20 g
Prot: 25 g Sugar: 16 g
 More balanced, fresh
ingredients, good source
of protein and
antioxidants, for a sweeter
twist add a little stevia!
Dinner
 Olive Garden Eggplant
Parmigiana
 Vitality House Eggplant
Parmesan
Dinner
Olive Garden
Eggplant Parmigiana
 Cal: 850 Fat: 35 g Cal
from Fat: 315 Carbs: 98
g Prot: 36 g Sodium:
1900
 Fried, White pasta
(refined grains), full fat
cheeses, excess
cheese, loaded with
sodium
Vitality House
Eggplant Parmesan
 Cal: 410 Fat: 9 g Cal
from Fat: 80 Carbs: 65
g Prot: 23 g Sodium:
547
 Baked, Whole Grain
Pasta, low fat cheeses,
light on cheeses, *gluten
free, FRESH
INGREDIENTS
What is common about each of
these swaps?
 These foods contain
more calories and
fewer nutrients per
given volume.
 Some energy dense
foods are ok
(avocados, nut butters,
and dairy) but in
MODERATION
 These foods contain
the most nutrients
and the least amount
of calories per
volume.
 Eat nutrient dense
foods at EVERY
meal
Nutrient Dense
Energy Dense vs.
Things to Remember:
 Time is valuable but so is your health.
 No time? Not an excuse.
 General Rule of Thumb: Eat more NUTRIENT
DENSE foods and less ENERGY DENSE foods.
 General Rule of Thumb: Avoid PROCESSED
foods and enjoy more FRESH, NATURAL
ingredients.
 Aim for a balance of protein, carbohydrates and
good fat at each meal.
 It can be easy to eat healthy with some simple
ingredient swaps!

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Simple Swaps for Healthier Eating

  • 1. What are you really eating? Simple, healthy ingredient swaps to eat better at every meal!
  • 2. What we do to create healthier versions of your favorite foods (you can do this at home too!)  Use vegetable stock or non-fat Greek yogurt to replace a majority of oil in salad dressings.  Limit the amount of oil in cooking although some oil is nutritionally beneficial.  Whole grains in place of enriched/refined grains.  Use natural sweeteners such as natural cane sugar, maple syrup, agave nectar and stevia.  In baking, substitute all natural, unsweetened applesauce or mashed bananas for oil.  Use a larger ratio of egg whites to yolks. Yolks contain many nutrients. Whites contribute to protein content.  Use organic or all natural produce, poultry and meat products to avoid added hormones, antibiotics and chemicals.
  • 3. Can you guess the calories? You might be surprised how much simple recipe tweaks can save your calorie budget!
  • 4. Breakfast  Panera Bacon, Egg and Cheese Breakfast Ciabatta  Vitality House Breakfast Sandwich
  • 5. Breakfast Panera Breakfast Sandwich  Cal: 510 Fat: 25 g Cal from Fat: 220 Carbs: 43 g Prot: 29 g Sodium: 1170 mg  White bread (refined grains), full fat cheese, cured pork bacon Vitality House Breakfast Sandwich  Cal: 333 Fat: 14 g Cal from Fat: 120 Carbs: 28 g Prot: 21 g Sodium: 890 mg  Whole grain english muffin, low fat cheese, 4:1eggs, turkey bacon, calories to spare to include fresh fruit
  • 6. Snack  Multigrain Tostitos with Salsa (10 chips; ¼ cup salsa)  Carrot and Celery Sticks with Hummus (10 veggie sticks; ¼ cup hummus)
  • 7. Snack Multigrain Tostitos with Salsa  Cal: 208 Fat: 9 g Cal from Fat: 81 Carbs: 30 g Prot: 3 g Sodium: 590 mg  Fried, high in sodium, low in protein, processed, most likely won’t satiate hunger Carrots, Celery and Hummus  Cal: 127 Fat: 6 g Cal from Fat: 54 Carbs: 14 g Prot: 6 g Sodium: 293 mg  More nutrients in fresh, raw veggies, low in sodium, higher in protein, good source of unsaturated fat
  • 8. Lunch  Wendy’s BLT Cobb (with Classic Ranch)  Vitality House Chicken Cobb (with Lite Blue Cheese)
  • 9. Lunch Wendy’s BLT Cobb  Cal: 660 Fat: 46 g Cal from Fat: 440 Carbs: 14 g Prot: 48 g Sodium: 1840  Full fat cheese, pork bacon, processed chicken, heavy salad dressing made with oil and full fat buttermilk VH Chicken Cobb  Cal: 330 Fat: 18 g Cal from Fat: 160 Carbs: 11 g Prot: 34 g Sodium: 770  Low fat cheese, turkey bacon, natural, grilled chicken breast, light dressing made with low fat Greek dressing, FRESH INGREDIENTS
  • 10. Snack  Smoothie King: 20 oz. Light and Fluffy  Non-Fat Plain Greek Yogurt (8 oz.) and Bluberries (4 oz.)
  • 11. Snack Light and Fluffy Smoothie  Cal: 395 Fat: 0 g Cal from Fat: 0 Carbs: 99 g Prot: 1 g Sugar: 89 g  Frozen fruit, orange juice, honey and turbinado all contribute to HIGH SUGAR content, low in protein Non-Fat Greek Yogurt and Blueberries  Cal: 174 Fat: 0 g Cal from Fat: 0 Carbs: 20 g Prot: 25 g Sugar: 16 g  More balanced, fresh ingredients, good source of protein and antioxidants, for a sweeter twist add a little stevia!
  • 12. Dinner  Olive Garden Eggplant Parmigiana  Vitality House Eggplant Parmesan
  • 13. Dinner Olive Garden Eggplant Parmigiana  Cal: 850 Fat: 35 g Cal from Fat: 315 Carbs: 98 g Prot: 36 g Sodium: 1900  Fried, White pasta (refined grains), full fat cheeses, excess cheese, loaded with sodium Vitality House Eggplant Parmesan  Cal: 410 Fat: 9 g Cal from Fat: 80 Carbs: 65 g Prot: 23 g Sodium: 547  Baked, Whole Grain Pasta, low fat cheeses, light on cheeses, *gluten free, FRESH INGREDIENTS
  • 14. What is common about each of these swaps?  These foods contain more calories and fewer nutrients per given volume.  Some energy dense foods are ok (avocados, nut butters, and dairy) but in MODERATION  These foods contain the most nutrients and the least amount of calories per volume.  Eat nutrient dense foods at EVERY meal Nutrient Dense Energy Dense vs.
  • 15. Things to Remember:  Time is valuable but so is your health.  No time? Not an excuse.  General Rule of Thumb: Eat more NUTRIENT DENSE foods and less ENERGY DENSE foods.  General Rule of Thumb: Avoid PROCESSED foods and enjoy more FRESH, NATURAL ingredients.  Aim for a balance of protein, carbohydrates and good fat at each meal.  It can be easy to eat healthy with some simple ingredient swaps!