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Simple food substitutions can make any meal a bit healthier. Here are suggestions from Catherine Staffieri, RD, a registered dietitian at Greenwich Hospital.
| Eat This | Not That | Why | |
| When Cooking: | Onion, garlic, lemon | Salt | For lower blood pressure |
| On Toast: | Avocado | Butter | For lower saturated fat intake |
| Snacking: | Walnuts (unsalted) | Peanuts | For increased omega-3 fatty acids |
| Lunch: | Vegetable & bean soup | New England clam chowder | For increased fiber, potassium |
| Salad Dressing: | Olive oil & vinegar | Low-fat dressing | For lower added sugars; increased healthy fats |
| Dessert: | 1 oz. dark chocolate | 2 low-calorie cookies | For increased magnesium |
| To Drink: | Unsweetened tea (iced or hot) | Soda or sports drinks | For lower added sugars |