4 easy ways to cut calories from your lunchbox

Kids aren't the only ones who like noshing on cheese and cold cuts on soft, squishy white bread. Ask a few grown-ups and they will probably vote for that combo in their lunch sack over veggie sticks and salads any day.

If that's you, don't feel guilty about it. Go with what you like—just look for ways to make it a little healthier. Our nutrition pros did a better-for-you redo of some lunchbox favorites. Skip the soda and wash everything down with water.

1. Instead of white bread, try whole-grain white bread

They look and taste about the same, but whole-grain white bread—a combo of regular white flour and whole-grain flour—has more than double the fiber.

2. Instead of American cheese slices, try Swiss cheese slices

The fat and calories may be similar, but Swiss cheese has 80 percent less sodium per slice. Don't like the taste? Try cheddar and save a third or more of the sodium per slice.

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3. Instead of salami or bologna, try sliced chicken or turkey breast

Ounce per ounce, you'll save more than half of the calories and get just a fraction of the fat. But watch the sodium in deli meats, and stick with a 2-ounce portion.

4. Instead of chocolate-chip cookies, try a granola bar with chocolate chips

You can find bars with less fat and fewer calories than a typical chocolate-chip cookie. But to make sure you're getting the most whole grains and fiber, look for granola bars and whole oats as the first ingredient.

This article also appeared in the August/September 2014 issue of ShopSmart magazine.

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