Fast-Food Swap: Tim Hortons

Breakfast sandwiches

Breakfast on the go doesn’t have to be unhealthy. Sausage is generally high in fat and calories, and so are biscuits. Making this swap for an egg and cheese wrap once a week will save 13,520 calories and 1,040 grams of fat over the course of a year-in theory, that means you’ll keep off four pounds.

Swap this: Sausage, Egg & Cheese Breakfast Sandwich on Homestyle Biscuit
530 calories + 34 g fat (18 g saturated fat) + 1,010 mg sodium

For that: Egg & Cheese Breakfast Wrap
270 calories + 14 g fat (4 g saturated fat) + 690 mg sodium
(Or try the egg white, ham and cheese on an English muffin-just 6 grams of fat.)

Lattes

Make this beverage swap from Tim Hortons’ new espresso-based lineup: Have a medium Hot Latte (espresso with milk) instead of a Mocha Latte (espresso with milk, whipped cream and chocolate). That switch will save you 130 calories, more than six grams of fat (more than five grams of saturated fat) and 40 milligrams of sodium.

Swap this: Mocha Latte, medium
230 calories + 7 g fat (6 g saturated fat) + 200 mg sodium

For that: Latte, medium
100 calories + 0.3 g fat (0.2 g saturated fat) + 160 mg sodium

Lunch options

If you’re heading to Tim Hortons at noon, you can eat a hearty lunch that’s also pretty healthy-if you know what to choose. Try this menu switch and save 620 calories, 40 g fat (18 g saturated fat) and 705 mg sodium. (Careful, though: it still has loads of sodium.)

Swap this: French Vanilla Cappuccino (medium), BLT and side of Chili
970 calories + 45 g fat (19 g saturated fat) + 2,390 mg sodium

For that: Skim milk, BBQ Chicken Wrap Snacker and Hearty Vegetable Soup
350 calories + 5 g fat (1 g saturated fat) + 1,685 mg sodium