Trading Up Tips

Expert Tip

Don't automatically assume the "low fat" or "lite" version of a particular product will have a higher NuVal® Score. In some instances, these so-called "better" products have less fiber or more sugar and are actually less nutritious overall.

Nutrition By The Numbers

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Trade up your dinner plans with NuVal® Scores - see below for some ideas.

 

 

 

Product images are included only to show what product was scored and are not intended to suggest any relationship with the manufacturer.

 

Trade up at Dinner

Category Current Food Trade Up Trade Up Notes

Main Course

46

Sirloin Steak Tips

93

Atlantic Salmon Fillet

When it comes to protein, this is a rock-star trade-up.  Salmon is not only packed with health benefiting omega-3 fatty acids, but also has 4 grams less saturated fat per 100 grams (about 3.5 ounces) compared with the sirloin steak tips. 

 

Starch Side Dish

34

Ore Idea Steam N' Mash Garlic Seasoned Potatoes

91

Lundberg Family Farms Quick Wild Rice

Lundberg Family Farms Quick Wild Rice scores amongst the highest of all rice.  With no added salt (which is 260mg less than the Ore Ida Potatoes) plus double the protein and 1g more fiber, this trade up is a winner. 

 

Vegetable Side Dish

24

Green Giant Creamed Spinach with Artificial Cream Flavor

100

Asparagus

Fresh Asparagus are chock full of naturally occurring vitamins, minerals, flavonoids, and fiber.  The creamed spinach, on the other hand, is chock full of sodium, saturated fat, and added sugar.  Make the trade-up!

 

Dinner Rolls

8

Pillsbury Grands Buttermilk Biscuits

34

Aunt Millie's Whole Grain Dinner Rolls

What makes the Pillsbury Buttermilk Biscuits so buttery?  The partially hydrogentated soybean oil, which provides 3.5 grams of trans fats in one serving.  Along with the sodium and saturated fat content, these negative ingredients drop the biscuits’ score like a lead weight.  Not to mention there only minimal amounts of positive nutrients such a fiber.  Aunt Millie’s Whole Grain Dinner Rolls, however, are full of the positives:  6 grams of protein, 3 grams of fiber, and no saturated or trans fats.  Enjoy!

 

Milk

84

2% Milk

100

Nonfat Skim Milk

Milk contains calcium and vitamin D - nutrients that Americans are not getting enough of, but are essential for health.  Without added sugar, plain milk is a good choice over many other beverages.  While fat free is the optimal choice for milk, any of the plain milks can be good trade-up options.