Diet & Nutrition
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Healthy Food Swaps

What's a healthy substitute for croutons? Which has fewer calories -- almond milk or skim? Test your swap smarts with this quiz!

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Healthy Food Swaps
Healthy Food Swaps
Question 1 of 20 Correct

Which of these is a heart-healthy swap for croutons in a salad?

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. If you love the crunch of croutons on your salad, try walnuts instead. The calories are about the same (depending on the kind of crouton), and you'll be upping your intake of heart- and brain-healthy omega-3 fatty acids.

Healthy Food Swaps
Question 2 of 20 Correct

When ordering an appetizer soup, which of these is the lower-calorie option?

Correct! Sorry, that’s incorrect.

The correct answer is: A soup that is broth-based, not cream-based, is a lower-calorie option to the start of a meal.

Healthy Food Swaps
Question 3 of 20 Correct

True or false: Almond milk is a lower-calorie alternative for skim milk.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. A full cup of unsweetened vanilla almond milk has half the calories of skim milk (about 40 calories).

Healthy Food Swaps
Question 4 of 20 Correct

True or false: Frozen pizzas are healthier than take-out or delivery pizzas.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Frozen pizzas, especially thin and crispy styles, usually have fewer carbs and calories than delivery pizzas. Opt for veggie or chicken toppings and you'll save at least 150 calories and 15 grams of fat per serving. An added bonus? They're cheaper!

Healthy Food Swaps
Question 5 of 20 Correct

Which of these is a healthier substitute for sour cream in dips, soups or on baked potatoes?

Correct! Sorry, that’s incorrect.

The correct answer is: You can use 0 percent-fat Greek yogurt, which is thicker than regular yogurt and surprisingly creamy-tasting, for a lower-calorie, lower-fat sour cream substitute.

Healthy Food Swaps
Question 6 of 20 Correct

Instead of cream cheese on your bagel, which of these is a lighter spread?

Correct! Sorry, that’s incorrect.

The correct answer is: Neufchatel cheese has fewer calories and grams of fat compared to cream cheese. Low-fat cream cheese is a healthier option, too.

Healthy Food Swaps
Question 7 of 20 Correct

When picking a protein, which of these is usually the healthiest choice?

Correct! Sorry, that’s incorrect.

The correct answer is: Opt for fresh fish whenever possible, and ask that it not be breaded or cooked in butter. Fish has fewer calories per ounce compared to chicken and steak. Plus, fish is a good source of healthy omega-3 fats.

Healthy Food Swaps
Question 8 of 20 Correct

True or false: Dipping bread in olive oil instead of eating it with butter can help you feel full faster and eat fewer calories in the meal.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. A little bit of fat, such as olive oil, at the beginning of a meal will help you feel full faster, and you will end up eating fewer calories. The little bit of fat prevents your stomach from emptying.

Healthy Food Swaps
Question 9 of 20 Correct

Which of these is the best substitute for French fries?

Correct! Sorry, that’s incorrect.

The correct answer is: Choose steamed vegetables, rice or baked potatoes over French fries, onion straws or rings.

Healthy Food Swaps
Question 10 of 20 Correct

Instead of calorie-dense mayonnaise, which of these is a healthier alternative as a creamy spread on sandwiches?

Correct! Sorry, that’s incorrect.

The correct answer is: Swap mashed avocado for mayo on your sandwich, and you'll boost fiber and healthy fats intake.

Healthy Food Swaps
Question 11 of 20 Correct

Instead of iceberg lettuce, which of these makes a better base for salads?

Correct! Sorry, that’s incorrect.

The correct answer is: Ask for salads on spinach, watercress or dark leafy greens instead of pale iceberg lettuce. Iceberg has virtually no nutrition value, but dark greens are chock full of vitamins and minerals.

Healthy Food Swaps
Question 12 of 20 Correct

True or false: Substituting brown rice for white rice nets you very few nutritional benefits.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Swap brown rice for white rice, and you'll get more fiber and a serving of whole grains.

Healthy Food Swaps
Question 13 of 20 Correct

Which of these foods is an even better rice substitute?

Correct! Sorry, that’s incorrect.

The correct answer is: Quinoa is a complete protein supplying all eight of the essential amino acids. It's also a good source of fiber, folate, magnesium, iron, phosphorous and many phytochemicals. It has a mild, nutty flavor, a fluffy texture similar to couscous, and it can be used in place of rice, pasta or other grains.

Healthy Food Swaps
Question 14 of 20 Correct

Which of these is a healthier dessert choice?

Correct! Sorry, that’s incorrect.

The correct answer is: Stick to healthier desserts, such as fresh fruit, sorbet, frozen yogurt or angel food cake. You'll still give your sweet tooth its fix, just without all the calories and fat grams.

Healthy Food Swaps
Question 15 of 20 Correct

Which is better: milk or dark chocolate?

Correct! Sorry, that’s incorrect.

The correct answer is: Real (dark-cocoa based) chocolate contains an age-reducing fat — it is a saturated fat that is turned into a healthy fat by your body. Dark chocolate also provides age-reducing antioxidants and anti-inflammatory substances for your body.

Healthy Food Swaps
Question 16 of 20 Correct

Which of these is a good alternative to white sandwich bread?

Correct! Sorry, that’s incorrect.

The correct answer is: Instead of white sandwich bread, ask for whole grain baguette, whole wheat bread or whole wheat roll (unbuttered).

Healthy Food Swaps
Question 17 of 20 Correct

Instead of soda, what should you drink when eating out?

Correct! Sorry, that’s incorrect.

The correct answer is: Skip unnecessary liquid calories and have sparkling or tap water with lemon instead of a soda or glass of wine or beer.

Healthy Food Swaps
Question 18 of 20 Correct

Which of these cuts of beef is the most lean?

Correct! Sorry, that’s incorrect.

The correct answer is: Stick with sirloin or filet mignon for cuts of steak. You can save between 200 and 1,200 calories, depending on the portion size. Fattier cuts of steak include rib eye, New York strip, T-bone, prime rib and Porterhouse.

Healthy Food Swaps
Question 19 of 20 Correct

Which of these meats is a good alternative to ground beef in chili?

Correct! Sorry, that’s incorrect.

The correct answer is: Swap lean ground turkey for ground beef in traditional chili recipes. Ground turkey has fewer calories and less fat compared to ground beef.

Healthy Food Swaps
Question 20 of 20 Correct

Which of these drinks is a lower-calorie alternative to a cocktail?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. All alcohol contains calories, but some choices are better than others. Avoid drinks with high-calorie mixers, and stick to more waist-friendly drinks such as a glass of wine, vodka or light beer.

Healthy Food Swaps
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You got out of 20 correct. You're a health wiz!

Healthy Food Swaps
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Healthy Food Swaps
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