Aspirus | Aspire | Spring 2019

aspirus.org 5 Youmay think that healthy eatingmeans giving up certain foods. But it reallymeans finding satisfying substitutions for foods that are less nutritious. Give these suggestions a try. What’s for dinner tonight? Check out a selection of healthy recipes at aspirus.org/recipes . Smart swaps Sources: American Academy of Family Physicians; American Cancer Society; American Council on Exercise; American Heart Association Berries or dried fruit sprinkled on oatmeal or whole-wheat cereal with no added sugar. Soda. Small-sized latte topped with cinnamon. Chips or pretzels. Whenyouwant this: Baked white or sweet potato filled with salsa. Popsicles. Low-fat sherbet or frozen yogurt topped with fresh fruit. Small whole-grain bagel spread with low-fat cream cheese. Whole-wheat Englishmuffin spread with sugar-free jam. Hummus or mashed avocado. Raw, steamed or baked vegetables tossed with a small amount of olive oil, salt and pepper. Small serving of dark chocolate with at least 70 percent cocoa. Trythishealthierchoice: Sugary cereal. Sparkling water with a splash of 100 percent fruit juice. Water flavored withmint leaves, orange slices or cucumber. Medium-sizedmocha coffee drink with whipped cream. Crunchy celery, carrots, unsalted nuts, whole-grain crisp breads or plain popcorn seasoned with your favorite spices. Hash browns or French fries. Frozen grapes. Ice cream. Doughnut or pastries. Mayo on a sandwich. Vegetables served with cream, cheese or a butter sauce. Candy bar.