If you are sitting at the table to enjoy meals, you are already ahead of most people. But you still may not be making healthy eating choices; some of our favorite meals are not always the healthiest. Here, we share six nutritious alternatives for classic dishes that your entire family can enjoy!

BREAKFAST

Instead of cheesy eggs with sausage and hash browns, try a veggie omelet.
207 calories, 17 g fat instead of 575 calories, 42 g fat
You save 368 calories and 25 grams of fat!

The cheese and oils from the sausage and hash browns turn these breakfast classic into a calorie-laden meal. The calorie count, fat grams and health benefits of the veggie omelet will depend on what veggies you choose to add. Here, we gave an estimate if you chose to add mixed vegetables.

Instead of frosted corn flakes, try oatmeal with cinnamon.
196 calories, 1 g fat, 22 g sugar vs. 172 calories, 4 g fat, 1 g sugar
You save 14 calories and 21 grams of sugar!

While it is better to eat sugary cereal for breakfast than nothing at all, it does come with a downside – the mid-morning crash. Many people say the sugar rush from sweet breakfast items usually causes their body to feel tired within a few hours.

One ounce of oatmeal with a dash of cinnamon provides a protein-rich, low-sugar choice. With only 136 calories and 1.8 grams of fat, this is a true breakfast of champions.

LUNCH

Instead of a cheeseburger and French fries, try a turkey burger with baked sweet potato fries.
700 calories, 31 g fat vs. 550 calories, 16 g fat
You save 150 calories and 15 grams of fat!

Turkey burgers are leaner than ground beef burgers and are high in selenium (which strengthens your immune system) and B vitamins (which burns fat, provides energy and improves mood and memory). Baked sweet potatoes fries are instantly healthier than its fried counterpart. It is rich in Vitamins A, B6 and C, which aid everything from vision to immunity to growth.

Instead of a peanut butter and jelly sandwich and regular potato chips, try a turkey with tomatoes sandwich and a side of baked potato chips.
585 calories, 28 g fat vs. 221 calories, 4 g fat
You save 364 calories and 24 grams of fat!

Who knew a PB&J sandwich on white bread could be up to 432 calories and 18 grams of fat? You will need to spend an extra 30 minutes in the gym just to work off your lunch.

Using fat-free mayo, Dijon mustard, rye bread, turkey, mushrooms and low-fat Swiss cheese, you can serve a sandwich and baked potato chips in less than 3 minutes, cutting calories down to 247 and fat to 5 grams. The mushrooms provide extra fiber, potassium and magnesium – vital nutrients that affect your muscles, heart, bones and digestive and nervous systems.

DINNER

Instead of pasta with Alfredo sauce, try veggies with pasta and olive oil.
261 calories, 13 g fat vs. 220 calories, 7 g fat
You save 41 calories and 6 grams of fat!

Although the calorie count is close, the nutritional value of the two dishes is vastly different. Pasta is low in sodium; the Alfredo sauce discredits that by adding 430 mg of sodium to the meal. By filling your plate with veggies and topping it with pasta, you get the same feeling of fullness, but with many more healthy benefits such as low saturated fat, low cholesterol and high Vitamin A content.

Instead of a 12” veggie pizza delivered from your favorite pizzeria, try a 12” homemade veggie pizza with whole-grain crust.
1744 calories, 88 g fat (8 slices) vs. 300 calories, 7 g fat
You save 1444 calories and 81 grams of fat!

Just one slice of veggie pizza from a pizzeria is equal to the entire pizza if you make it at home with mixed vegetables and whole-grain crust. Even with 30-minute delivery promises, the homemade pizza will take almost the same amount of time. Make it with your children or grandchildren to turn dinnertime into a family affair! They will never know they were eating anything healthier.

So think about it! If you make three delicious trade-offs (a veggie omelet for breakfast, a hot ham and cheese sandwich for lunch and a homemade veggie pizza for dinner,) you can save yourself a total of 2150 calories and 129 grams of fat which results in a healthier, happier you!

Want to learn more healthy alternatives? Meet with a Florida Hospital nutritionist. You can make an appointment by calling the Florida Hospital Friends and Family Help Line at 407-303-1700.