Eat whole-grain bread, instead of a plain, poppy, sesame or onion bagel.
Eat brown rice, instead of white rice.
Eat 1 cup of black beans, instead of mashed potatoes.
Eat 3 cups low-fat popcorn, instead of 10 potato chips.
Eat an orange, instead of drinking a cup of orange juice.
Eat 1/2 cup of cooked artichoke hearts, instead of spinach souffle or creamed spinach.
Eat oatmeal, instead of cream of wheat.
Eat cooked peas, instead of cream style corn.
Eat raisin bran cereal, instead of corn flakes.
Eat of fresh raspberries, instead of fruit leather.
Eat dried figs, apricots or dates, instead of candy.
