Dawn Jackson Blatner is a Registered Dietitian, Author and Nutrition Consultant to the Chicago Cubs.

1) Breakfast
Before: Cherry scone (480 cals, 25g fat, 15g saturated fat)
After: Quaker Real Medleys Cherry Pistachio Oatmeal (290 cals, 8g fat, 1g saturated fat)
MESSAGE: Save about 200 calories, get much less fat and nourish your body with the fiber & nutrients of whole grain oats.
 
2) Lunch
Before: Take-out burrito (835 cals, 2020mg sodium)
After: Healthy frozen burrito w/ veggies & hummus (320 cals, 450mg sodium)
MESSAGE: Save over 500 calories and get less sodium & closer to your daily produce quota.
 
3) Carby Cracker Craving
Before: Vending machine cheese crackers (190 cals, 4g protein)
After: Multi-seed crackers (8) & 2% cheese stick (130 cals, 7g protein)
MESSAGE: Save about 50 calories and get a dose of whole grains, double the protein and 20% of your day’s calcium.
 
4) Chocolate Craving
Before: Candy bar (210 cals, 24g sugar)
After: Cocoa almonds or chocolate lowfat yogurt (100 cals, 1g sugar)