THIS for THAT! Simple Swaps for a Healthier You!

by • May 21, 2013 • 2 Comments

Eating well doesn’t have to be as difficult as it’s often believed to be. In fact, small sandwichchanges can have quite a big impact and before you know it, you can be on your way to a healthier you!

To illustrate what I mean, I’m going to use the ever-so basic peanut butter and jelly sandwich as an example…

A typical peanut butter and jelly sandwich, made with 2 slices of Classic Wonder Bread, 1 tbsp of Strawberry Smuckers Jelly, & 2 tbsp of Creamy Jif Peanut Butter contains:

  • 380 Calories
  • 17.5g fat
  • 440mg sodium
  • 49g carbs
  • 2g fiber
  • 18g sugar
  • 11g protein

Swap the white bread for Arnold 100% Whole Wheat Sandwich Thins and replace Arn-Whole-Wheat abthe jelly with Eden’s Organic Apple Butter (a great replacement for jelly and/or jam!) and here’s what you get:

  • 310 Calories
  • 17g fat
  • 310mg sodium
  • 34g carbs
  • 8g fiber
  • 9g sugar
  • 12g protein

With just two simple swaps we managed to CUT OUT 70 CALORIES!! You also…

Dropped ½ g of fat, 15 carbs, & 130 mg of sodium! Not to mention, you did away with simple carbs and replaced them with whole grains which in turn, added a whopping 6g of fiber for a TOTAL of 8g in just ONE sandwich! You reduced your sugar intake by 9 grams AND added a gram of protein!

All we did was change the type of bread used and replaced the jelly with organic apple butter! Easy enough right??

Now imagine you did this for more than just a sandwich, but made healthy swaps throughout your diet..

Try it out! Start to make small changes in your diet and see what a BIG impact you can truly have on your health!

PS: For those of you allergic to nuts, like myself, here are some delicious alternatives to peanut butter!

Don’t forget to share your experiences with us! We’d love to hear from you! :)

- Letisha

2 Responses to THIS for THAT! Simple Swaps for a Healthier You!

  1. Sue says:

    how does the apple butter taste?

    • Brown & Coconut says:

      Apple butter tastes very much like apple sauce, only with a stronger, more concentrated flavor and it has the consistency of jam. :)

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