I found this nice little FYI article in the July 23, 2010 issue of AllYou Magazine.
Finding health payoffs in the foods you eat is important. Check out these 6 smart substitutions.
Eat this: Dark Chocolate
Not that: Milk Chocolate
Why? Dark chocolate has more than double the heart-healthy antioxidants of milk chocolate, thanks to its greater cocoa concentration. Look for bars that are composed of at least 60 percent cocoa.
Eat this: Raw Spinach Leaves
Not that: Iceberg Lettuce
Why? Both are sources of potassium, but spinach delivers more calcium and a punch of folate and beta-carotene.
Eat this: Homemade old-fashioned rolled oats
Not that: Instant oatmeal
Why? You'll skip added sodium and sugar --and feel fuller longer because it takes more time for your body to break down the less processed oats.
Eat this: Brown or wild rice
Not that: White rice
Why? Brown rice retains more nutrients because it has the healthy bran that white rice lacks. Wild rice is actually not a rice, it's a long-grain marsh grass. It has fewer calories than brown rice and is more nutritious.
Eat this: A sweet potato
Not that: A baked potato
Why? Baking potatoes are higher in iron; sweet potatoes have more calcium but are rich in beta-carotene.
Drink this: White Tea
Not that: Black or Green Tea
Why? You get more antioxidants from white tea.
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