This document provides examples of simple ingredient swaps that can be made to popular breakfast, snack, lunch, dinner, and snack foods to make them healthier. It compares the calorie, fat, carb, protein, sodium and ingredient content of standard menu items from restaurants like Panera, Wendy's, Olive Garden against healthier homemade alternatives. The key message is that small changes like using whole grains, less oil, more veggies and fresh ingredients can significantly reduce calories and improve nutrition without much extra effort. Making nutrient dense foods the priority at each meal is emphasized.