Make a Nutritious Swap!

Nutrition Tips to help you put your – Best Food Forward: Plan Shop Cook Enjoy! Nutrition Month 2013!

Shop for nutrient-rich choices that give you more bang for your nutrition buck. Sometimes it just takes swapping one for another to get major health advantages.



Iceberg lettuce for spinach leaves. Vitamin A, Folic Acid, Iron, Calcium, additional Fibre.
Sliced deli meats for fresh cuts of home cooked chicken, turkey or lean beef. Less salt/sodium, no added nitrates and often less saturated fat.
Pretzels for plain nuts (serving size ~1/4 cup). Heart Healthy fats, protein, no salt, and more fibre.
Instant white rice for quinoa. Additional Protein and Fibre.
Processed cheese slices for blocks of cheese ex. Swiss, Cheddar, Mozzarella. Additional Protein, Calcium, less salt, more taste.
Materials addapted from See for more tips!