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.

Food Connector

Nutrition By The Numbers

Test your knowledge.

Trade Up at Lunch

Category Current Food Trade Up Trade Up Notes

Meat

32
48

While both options are a good source of protein, the skinless turkey breast has less saturated fat and cholesterol than the lean ground beef.

Bread

23
35

The Healthy Choice option has more fiber, calcium and protein than the Wonder Bread.

Chips

17
52

The Garden of Eatin’ No Salt Added chips are lower in salt (by 100 mg per serving!) and saturated fat, and higher in fiber than the Lays Chips.

Fruit

27
96

In making applesauce, the skin and some of the pulp are removed, and along with it fiber and other beneficial nutrients of the whole fruit.

Beverages

2
49

The Odwalla Fruit Smoothie has more protein, potassium and vitamin C than the lemonade as well as no added sugar.