Baked potato chips

Yes, they're lower in fat. But they're still high in calories and low in nutrients, with little fiber to fill you up.

Smarter sub: Popcorn. You'll get the salt and crunch of chips plus fiber, and around 65 percent fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health bonus: Heart-healthy whole grains. Adults who eat popcorn take in as much as 2 1/2 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped popcorn, made with olive oil. One serving (4 cups) has 120 calories, 0 g sat fat, 4 g fiber.