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"Have you ever wondered if there may actually be even healthier versions of some of your [favorite healthy foods](/jumpstart/2012/meals)? Well, here are 8 simple swaps that will give you [more nutritional bang for your buck](/fooddiet/2012/01/grocery-savings-rules-slideshow#slide=1) and more nutrients in each bite! ...\\n\\n...[#image: /photos/57d8da5550778cef321a6702]||||||\\n\\n1. Swap out regular nonfat yogurt for [nonfat Greek yogurt](/fooddiet/2010/03/20-superfoods-slideshow#slide=14). Nonfat Greek yogurt is higher in protein than regular yogurt, making it a more filling choice. Plus, you'll still get yogurt's other important nutrients like calcium and healthy bacteria.\\n2. Instead of putting lettuce on your salad, go for a darker leafy green like [spinach](/fooddiet/2009/11/stress-fighting-superfoods-slideshow) or arugula. You'll add more flavor and more vitamins and minerals like folic acid and iron.\\n3. Swap regular skim or lowfat milk for lowfat sweet acidophilus milk. Sweet acidophilus milk has all the same 9 essential nutrients that regular milk has, but it also has the added benefit of good bacteria that can keep your digestive tract healthy.\\n4. Instead of [snacking](/takecareofyou/snacks-slideshow) on pretzels when you have the afternoon munchies, go for almonds instead. While nuts do have more calories and fat than pretzels, they also have more protein and fiber, so you will feel fuller with less.\\n5. While it's true that 100% fruit juice can be a good source of vitamins, if you swap a glass of juice out for a piece of whole fruit instead, you'll cut down the calories by nearly half and you will also get the filling fiber that the juice leaves out.\\n6. Instead of spreading lowfat mayo on your sandwich, try adding an [avocado](/fooddiet/2010/06/superfoods-for-flat-abs-slideshow). Avocados are high in heart healthy fats and add full-on flavor.\\n7. Once or twice a week swap the turkey on your sandwich with tuna (choose chunk light instead of chunk white to reduce mercury risks) or [salmon](/fooddiet/2011/04/salmon-recipes-slideshow). This will increase your intake of healthy omega-3 fatty acids while still providing you with a lean source of protein.\\n8. Next time you are craving a pb &amp; j, try using fresh fruit (like slices of apple or a handful of berries) on your sandwich instead of jelly. You'll be consuming less calories and sugar and more fiber and antioxidants.\\n\\nThese 8 swaps are simple and they will have you eating healthier with every bite you take!\\n\\nComments? Requests? Tweet me [@sarahjaneRD](twitter.com/sarahjanerd) or [@SELFmagazine](http://www.twitter.com/SELFmagazine) or find me on [SELF's Facebook page](http://www.facebook.com/selfmagazine)!\\n\\nRelated Links:\\n\\n[Load Up on Tasty Foods (and Lose 8 Pounds!) with SELF's Jump Start Diet](/jumpstart)  \\n[20 Weight-Loss Superfoods](/fooddiet/2010/03/20-superfoods-slideshow)  \\n[Nutrition Information You Can Trust](http://nutritiondata.self.com/)\\n\\n--\\n\\nFor daily nutrition tips follow SELF on [Facebook](http://www.facebook.com/selfmagazine) and [Twitter](http://www.twitter.com/selfmagazine).\\n\\nGet SELF on your [iPad](http://itunes.apple.com/us/app/id421088847?mt=8) and [Kindle Fire](http://www.amazon.com/gp/product/B0063M1C6U)!"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.self.com/story/easy-food-swaps-for-more-bang>