Easy and Tasty Food Swaps

The hardest part of fighting back against salt, fat and sugar is missing your "trigger" food. For some it's sweets and others it's salty stuff. You normally don't crave a mouthful of fat, but it tends to hitchhike with one of the others.

What works for a lot of folks is to use a swap for your favorites. You like cake? Try some good dark chocolate. Carry some with you in a tin if you have to, but a taste of that healthier sweet can carry you past the craving. Don't like dark chocolate yet? Try a couple ounces of raisins or a date.

Is salt your thing?  Lightly salted nuts provide some salt and an extra freebie of healthy fats instead of potato chips or french fries - both of which have nothing for you nutritionally. If you have a nut allergy try Trader Joe's Baked Lentil Chips with salt and pepper.

Are you dying for a greasy burger? Marinate a portobello mushroom in some balsamic vinegar and olive oil and grill it up like a burger. They are juicier than a beef patty and the juice isn't saturated fat.

Need some fried chicken. Marinate your bird parts with the skin off in some olive oil, fresh citrus, herbs, salt and pepper and grill or bake it instead of frying it and don't overcook it! When it is almost to temperature - within 5 degrees- take it off and cover it with foil for at least 5 minutes so it can rest. It will be nice and juicy and way better for you than fried.

Gotta have you some fries? Get some yams or sweet potatoes and slice into the shape you like. Lightly toss them with olive oil and then salt and pepper them. Bake at 450 for 15- 20 minutes. They are tasty and actually have nutrition that your body needs.

Need a pop? Really? This one kills me. If it is the caffeine you need try coffee or green tea - and not some frapaccino or some other fat and sugar laden mess from the corner coffee stop. If you have to sweeten your coffee add maple syrup or honey. If it is sweet that you crave in your beverage drink water and have a square of that dark chocolate you have in that tin.

Remember to keep hydrated. Your body only requires water for hydration. Water will also help you feel full along the way as well.

More soon......