Easy Low Fat and Sugar / High Protein and Nutrient Food Switches

I am a self-confessed nutrition label reader. Grocery shopping can take me awhile because I compulsively have to know what's in (or lacking) in the foods I buy.
I examine fat (especially tans-fat), sodium, sugar and artificial additives. I look for protein, fiber, potassium, calcium and vitamins especially A, C and the B's and Omega-3.

I try to arrange meals to get in all the nutrients via the food we eat and not have to rely on supplements. Protein is a real high on the need list. I have been seeking out sources which are lower in fat, especially animal fat. In my research I have found several sources of foods high in protein and nutrients and still low in fat. Some of the foods really surprised me. And the great thing is that to get the good stuff only requires some simple food switches.

Switch from bread and try bagels: Bagels were a gift to us from our Hebrew friends. Most bagels contain at least 7 grams of protein and very little fat. Bagels are rich in niacin, thiamine, riboflavin and the other B vitamins. If you choose the whole grain or raisin bagels, you'll get a good source of fiber and added iron and potassium as well.

Bagels are really satisfying, especially for breakfast. You can make the wonderful Jewish variety of toasted bagel with lox (smoked salmon) and cream cheese, or butter, honey, jam or plain. When I was in college oh so long ago, I used to order a grilled raisin bagel with cream cheese for breakfast. Bagels make great sandwiches also. They last a long time in the fridge. They travel very well. You can eat them cold, toasted, grilled or baked.

Switch from pancakes to waffles: Waffle mixes like Krusteaz brand provide 6-9 grams of protein per serving as opposed to only three grams from a pancake mix. Waffle mixes are low in fat and contain no trans fat. With the milk you add, they are a great source of iron and calcium.