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| Better Choices |
Bad Choices |
| Light or fat-free yogurt |
High calorie yogurt |
| Granola Bar |
Cookies, cakes, brownies |
| Biscotti |
Scones, coffee cakes |
| Unsalted nut mix |
Salted nut mix |
| Small, high fiber muffin |
Pastries, Danish, donuts |
| Skim milk, low-fat, or soy milk |
Whole milk, cream |
| Fresh fruit |
Fruit juice |
| Granola with light or fat-free yogurt |
Granola |
| Fat-free or skinny latte |
Mochaccino with whole milk, whipped cream |
| Cappuccino with fat-free, low-fat, or soy milk |
Cappuccino with whole milk, whipped cream |
| Espresso |
Espresso added to a high calorie coffee drink |
| Frappuccino® with fat-free, low-fat, or soy milk and artificial sweetener |
Frappuccino® with whole milk, whipped |
| Artificial sweetener |
Sugar |
| Regular tea and coffee with low-cal creamer and artificial sweetener |
Coffee and tea with sugar and cream |
| Whole wheat toast |
Bagels, biscuits, croissant, regular cottage cheese |
| Fat-free or low-fat cottage cheese |
Regular jam or syrup |
| Sugar-free jam or syrup |
Butter |
| Butter substitute |
Regular cream cheese |
| Fat-free or low-fat cream cheese |
Cream-based soups |
| Broth-based soups |
Croissant sandwich |
| Whole wheat pita or wrap sandwich with lean meat |
Bottled regular soda |
| Bottled diet soda |
Protein shake with whole milk |
| Protein shake with fat-free, low-fat, or soy milk |
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