Cereal
Casey Kelbaugh for AOL

Smart little switches can offer big health benefits.

Food can be fun, flavorful, beautiful, satisfying and healthy at the same time. Every little bit counts when you're making decisions about your diet, so start by making smart choices at the grocery store.

See our gallery for the skinny on foods that pack plenty of nutritional value without skimping on flavor.

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More Smart Swaps

Skip: White flour pasta
Pick: Whole wheat pasta

Whole wheat helps to keep you feeling full longer because of its fiber content. It also helps stave off blood sugar spikes that can trigger cravings for sugary treats later in the day or evening.

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Skip: Regular mac & cheese
Pick: Mac & cheese with butternut squash puree

Just one cup of butternut squash puree added to your favorite mac & cheese can give you over 100% of Vitamin A for the day. Its creamy non-fat texture blends perfectly with the cheese, so you can cut back on butter and milk.

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Skip: Sugary cereals
Pick: Your favorite cereal with rolled oats mixed in

Swapping in rolled oats for a portion cuts back the sugar in most kids cereals and adds soluble fiber. The oats also contain manganese, which can maintain blood sugar at levels great for heart health, cholesterol, and protection against diabetes.

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Skip: Candy
Pick: Chocolate-drizzled strawberries

Avoid the trans fats that pop up in processed sweets and swap them for the antioxidant goodness of berries and dark chocolate.

Watch Jennifer's method for melting and drizzling chocolate.

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Skip: Processed frozen treats
Pick: Frozen berry pops

Mix frozen berries with low-fat Greek yogurt, spoon it into small paper cups and freeze it on sticks for a healthier summertime treat. They're inexpensive and easy to have on hand. Freezing doesn't harm the nutritional value in the berries, which include Vitamin C, manganese and fiber.

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Skip: Fish sticks
Pick: Frozen shrimp

Choose this great, low-fat, high-protein seafood that can make a fast snack with salsa or chopped with reduced calorie mayo on crackers. Shrimp are also high in Vitamin D, which is on the forefront of cancer research. Recent studies show that foods that are high in dietary cholesterol like shrimp do not raise cholesterol in most people.

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Skip: Salty or fatty flavorings and dressings
Pick: Fresh herbs

Many herbs are rich in vitamins, just like vegetables. Two tablespoons of fresh parsley contain the recommended daily allowance of Vitamin K, which is important for healing cuts and bruises.

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Skip: High-sugar sauces
Pick: Canned tomatoes

Canned tomatoes contain hardly any preservatives and happen to be an excellent source of lycopene, as compared to fresh tomatoes. The gentle cooking makes the lycopene more easily absorbed by the body. Lycopene helps protect against cell damage and is beneficial to eye health and cancer prevention.

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Skip: White bread
Pick: Whole wheat bread

Switching to whole wheat or whole grain bread can be the easiest swap of all. Studies have shown that nutrients in whole grains can effectively aid everything from reducing risk asthma to preventing gum decay and cancer. Just be sure to buy 100% whole wheat or whole grain bread by checking the label for the term "100%" or a whole grains stamp.

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Skip: Regular mayonnaise
Pick: Reduced fat mayonnaise

The slimmer version still has great flavor of traditional full-fat mayonnaise, but cuts back on saturated fat that can lead to high cholesterol. Better yet, try salsa or mustard for great condiment flavor without the calorie overload.

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