Eat This Instead of That

En español |Changing your diet to improve health does not have to be overwhelming. Take small steps by choosing wisely as you prepare meals and select snacks. Here are some ideas.

Blueberries have 80 calories per cup and no fat. They boost brain power and fight inflammation. A typical cereal bar has 130 calories and little nutritional value.

Whole wheat or whole grain in bread helps maintain healthy cholesterol and blood sugar levels. The refined flour in white bread provides fewer benefits.

Nuts lower the odds of heart attacks and reduce "bad" cholesterol. They are relatively high in calories, so eat sparingly.

Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.

Dark chocolate has been shown to fight high blood pressure and may help remove plaque (fatty deposits) from arteries. It has a low glycemic index, meaning it is absorbed into the bloodstream slowly, curbing appetite and reducing hunger.

Figs contain potassium and other minerals and are good antioxidants; they may help protect from cancer, diabetes and some infections. Natural sugar makes them taste as sweet as a cookie.

Olive oil has monounsaturated fat, which is thought to lower "bad" cholesterol and to reduce the risk of heart disease.

Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol (it also may make you feel full longer. )

Sweet potatoes are a better nutritional choice than white potatoes because they have a lower glycemic index, which means the effect on blood sugar is slower. They also contain beta-carotene and Vitamin A.

Brown rice contains more fiber and protein than white rice, and has less impact on your blood sugar.

Fish contains omega-3 fat, which studies show helps prevent high blood pressure, heart attacks and cancer. Choose whole fish fillets with firm, shiny flesh.

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