Nutrition Made Easy

Our nutrition experts and registered dietitians translate the latest nutrition research into tips you can use to eat healthier every day.

Simple 100-Calorie Food Swaps

Small exchanges can help you lose a pound a month; and that’s if you do just one per day.|Text by: Holley Grainger, MS, RD and Sidney Fry, MS, RD

Instead of Ham & Cheddar, Fill with Veggies and Chevre
Photo: Brian Woodcock

Instead of Ham & Cheddar, Fill with Veggies and Chèvre

Rebuild the three-egg omelet. Discard one of the yolks, and trade the cheddar and ham for fresh spinach, tomatoes, and an ounce of goat cheese (keep the peppers). You'll also save about 300mg sodium.

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