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 Traditional Trail Mix, Reach for a Whole Grain Variety
Photo: Becky Luigart-Stayner

Instead of Traditional Trail Mix, Reach for a Whole-Grain Variety

Packed with nuts, dried fruit, and chocolate, trail mix has about 350 calories per ½ cup—great for sustaining hikers, a bit much for desk jockeys. Cut the trail mix in half, and swap in 1/3 cup whole-grain cereal.

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