Have a Plant: Fruits & Veggies for Better Health
Let’s compare your calorie savings using some common food substitutions …

Calories shown in (
)

 Instead of …  Choose …

 Calorie Savings

10 Steak Fries (203) 1 sm. Baked Potato (wedges)
(138)

65

1 oz. Corn Chips (136) ½ c. Cucumber Slices (7)

129

¼ c. Candy-Coated Chocolate Pieces (256) ½ c. Frozen Grapes (52)

204

12 oz. Cola (136) 4 oz. 100% Fruit Juice with
8 oz. Seltzer (56)

80

4 Chocolate Sandwich Cookies, Cream Center (188) 1 sm. 2 ¾” Apple (77)

111

1 c. Vanilla Ice Cream
(store brand) (286)
1 c. Fruit Smoothie* (211)

75

1 sm. Low-Fat Blueberry Muffin (181) 1 c. Blueberries (84)

97

3 oz. Hamburger (no bun) (182) 1 lg. Grilled Portabella
Mushroom (no bun) (35)

147

2 T. Reduced-Calorie Italian Salad Dressing (56) 2 T. Chunky Salsa (34)

22

1 c. Spaghetti, plain (220) 1 c. Spaghetti Squash, plain (42)

178

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