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.

Instead of Mixed Nuts, Reach for Trail Mix
Photo: Randy Mayor

Instead of Mixed Nuts, Reach for Trail Mix

Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts—so portion carefully.

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