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Eat This Instead of That

Eating for good health is about making smart choices consistently. The 'New American Diet' can help

  • raw food

    Make Healthy Choices

    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.— Getty Images

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  • Blueberries and granola bar

    Blueberries vs. Cereal Bar

    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.— Getty Images

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  • Bread

    Whole Wheat vs. White Bread

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

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  • Peanuts and crackers

    Nuts vs. Crackers

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

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  • Chicken

    Grilled vs. Fried Chicken

    Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.— Getty Images/StockFood

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  • Chocolate

    Dark vs. White Chocolate

    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.— iStock

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  • Figs and Cookie

    Figs vs. Cookies

    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.— iStock

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  • Olive oil and butter

    Olive Oil vs. Butter

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

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  • Pasta

    Wheat vs. White Pasta

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

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  • Potatoes

    Sweet vs. White Potatoes

    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.— iStock

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  • Rice

    Brown vs. White Rice

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

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  • Fish

    Broiled Salmon vs. Fish Sticks

    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.— iStock

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