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When trying to lose weight, small adjustments to your diet can weight-in big. Below is a list of simple food swaps to help you replace high calorie, low nutrient foods, with healthier choices. Try swapping out 3-4 “bad” choices each week and remember:



Instead of Granola – Eat Oatmeal (Steel Cut Oats that you flavor yourself with cinnamon and stevia)

Instead of Fruit at the bottom yogurt – 0% Greek Yogurt with fresh fruit and nuts (for bonus points add chia and/or flax seeds)

Instead of Cream Based Soups – Broth Based Soups

Instead of Iceberg Lettuce – Spinach

Instead of Spaghetti Noodles – Spaghetti Squash

Instead of Standard Steak – Grass –fed Steak (less calories and fat, higher in Omega-3s)

Instead of Mashed Potatoes – Mashed Sweet Potatoes with Cinnamon and Stevia

Instead of Hummus and Pita – Hummus and Fresh Veggies (pepper, cucumber, broccoli, or carrots

Instead of Sour Cream – Greek Yogurt

Instead of Ice Cream – Frozen Banana blended in food processor

Instead of Milk Chocolate – Dark Chocolate

Instead of Breakfast Sandwiches – Eggs and Veggies

Instead of a Muffin – Ezekiel Bread (sprouted-grain) toasted with Almond Butter

Instead of Mayonnaise – Horseradish Sauce or Mashed Avocado

Instead of Creamy Salad Dressings – Vinegar Dressing or EVOO and Lemon Juice

Instead of White Rice – Brown Rice

Instead of Dried Fruit –Whole Fruit

Instead of Beef Jerky – Organic Jerky with as low sodium as possible

Instead of Sports Drinks – Water (if needed flavor with lemon or fruit)

Instead of Diet Soda – Sparking Water

Instead of Margarine – Grass-fed Butter, Avocado, or Ghee

Instead of Standard Meat and Poultry – Grass-fed and Free-range

Instead of a Bagel – English Muffin (whole-grain)

Instead of French Toast Sticks – 2 Whole Grain Waffles

Instead of Orange Juice –Eat an Orange

Instead of Crackers – Eat Apple Slices

Instead of a Flour Tortilla – Corn Tortilla

Instead of Cheddar Cheese – Goat or Feta Cheese

Instead of Sausage Patties – Center-cut Bacon

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