Pack This...Not That!

Skip This	Pack This	Reasons Why
Deli meat	Sliced tofu, roasted meat, or grilled chicken	They'll offer protein without added sodium and fat.
Wheat Thins	Triscuits	Triscuits are made with whole wheat flour instead of enriched flour, so they offer more fiber per serving, plus fewer calories.
Cream cheese on a bagel	Natural peanut butter on a bagel	The nut butter might offer more calories, but it's also higher in fiber, lower in saturated fat, and higher in protein.
Orange juice	Orange	Opt for the actual fruit to increase your lunch's fiber content and save you liquid calories.
Regular pasta	Whole wheat pasta	Whether it's your kid's mac 'n' cheese or lasagna for yourself, always opt for whole wheat pasta for added fiber.
Goldfish	Annie's Whole Wheat Cheddar Bunnies	The Cheddar Bunnies are made with whole wheat flour instead of enriched flour. They're also lower in saturated fat and offer more fiber per serving.

Here are some more trade-offs to add to the list:

Applesauce -- Apples
Raisins -- Grapes
Cookie -- Dark Chocolate
Yoplait -- Greek or natural yogurt (you can add the fruit in yourself!)

-Eating Clean in College