What we want to eat isn’t always what's good for us—it seems like we always have to make a choice between healthy and happy. Until now! This guide presents genuinely delicious, deceptively healthy alternatives for all the foods you know and love. Nutrient-packed cauliflower rice that you can make in minutes. Smarter alternative oils, butters, and milks. Substitutions to support gluten-free, grain-free, and vegan diets. Decadent-tasting but deceptively healthy snacks and drinks. And a whole lot more. Whether someone you love has special dietary needs or you just want to lose weight and gain energy while keeping smiles on your family’s faces, this guide makes it easy to swap your way to a healthier future.
Can Healthy Food Taste Good? • THE ANSWER IS A RESOUNDING YES
BREAKFAST SWAPS • TIPS FOR OPTIMIZING “THE MOST IMPORTANT MEAL OF THE DAY”
AN EGG-CELLENT START • EGG ALTERNATIVES AND COOKING METHODS TO MAKE THE MOST OF EVERY BREAKFAST
BREAKFAST BOWLS • OPTIMIZING YOUR OATMEAL AND YOGURT TO KEEP YOUR WAISTLINE IN CHECK
SWEET BREAKFASTS (DONE RIGHT) • HOW TO SATISFY YOUR SWEET TOOTH WITHOUT SACRIFICING NUTRITION
Where Does Your Food Come From? • THE IMPORTANCE OF YOUR FOOD SOURCES AND THEIR IMPACT ON YOUR HEALTH
MORNING MEAT RETREAT • SWAP YOUR BREAKFAST SIDES FOR SOME TASTY, HEALTHIER OPTIONS
SMOOTHIES, JUICES, COFFEES, AND TEAS • KICK OFF YOUR MORNING WITH A HEALTHIER CUP
THIS CALLS FOR TOAST! • BREAD AND TOPPINGS SWAPS TO SPREAD A HEALTHY LIFESTYLE
LUNCH SWAPS • USE THE MID-DAY MEAL TO PROVIDE NUTRITIONAL ENERGY TO POWER YOU THROUGH
PIZZA AND BURGER SWAPS • GIVE YOUR COMFORT FOOD A NUTRITIOUS BOOST
GREEN-LIGHT YOUR SALADS • DON’T TURN YOUR HEALTHIEST LUNCH CHOICE INTO A NUTRITIONAL DISASTER
LET’S TACO ‘BOUT TORTILLAS • ARE THERE BETTER CHOICES TO HOLD YOUR TASTY TACO FILLINGS?
Cook Smarter • CHOOSE YOUR INGREDIENTS WISELY… BUT CONSIDER YOUR COOKING METHODS, TOO
SUPER SOUPS • SMARTER SOUP CHOICES CAN HAVE REAL BENEFITS FOR YOUR BODY
SANDWICH SWAPS • LAYER UP WITH QUICK, TASTY, AND NUTRITIOUS MIDDAY MEALS
LEFTOVERS FOR LUNCH • TRANSFORMING DINNER INTO TOMORROW’S LUNCH IS GOOD FOR YOUR BODY AND YOUR WALLET
Gut Health 101 • BUILDING A STRONG AND DIVERSE GUT BIOME CAN DO WONDERS FOR YOUR BODY AND MIND
DINNER SWAPS • HOW TO EAT HEALTHIER FOR THAT CRITICAL LAST MEAL OF THE DAY
NOTHING FISHY ABOUT IT • HOW TO MAKE SURE YOU’RE BUYING BETTER SEAFOOD
VEGGIES GO UNDERCOVER • HOW TO REPLACE PLAIN GRAINS WITH NUTRITION-PACKED ALTERNATIVES
SHRED IT AND SPREAD IT • SNEAK MORE VEGETABLES INTO YOUR FAVORITE DISHES
Swap Your Whole Diet! • HOW TO KNOW IF A RADICAL NEW DIET MIGHT BE RIGHT FOR YOU
SKIN IN THE GAME • THE SKINNY ON CARVING, PREPPING, AND COOKING CHICKEN WISELY
WHERE’S THE BEEF? • GROUND BEEF IS AN AMERICAN STAPLE… BUT WELL-SEASONED LENTILS CAN CHANGE THE GAME
ORDER UP • RESTAURANT EATING CAN BE A HEALTH MINEFIELD…BUT THERE ARE TIPS TO OPTIMIZE YOUR ORDER
SNACKS AND DRINKS SWAPS • DON’T LET THE REWARD MINDSET SIDELINE YOUR BEST EFFORTS AT STAYING HEALTHY
CHIPS AND CHOCOLATE • THE TWIN TERRORS OF SATISFYING YET UNHEALTHY SNACKING
POP AND POPCORN • A SMARTER APPROACH TO MOVIE THEATER STAPLES
SNACK SMARTER • DON’T SUCCUMB TO MARKETING MADNESS: PICK A BETTER SNACK
Change Your Habits, Help Yourself • WHY NOT BUILD DAILY ROUTINES THAT WORK TOWARD IMPROVING YOUR HEALTH INSTEAD OF HARMING IT?
DRINKS: HEADING OFF A DIETARY DISASTER • FIND A WAY TO SAY “CHEERS!” THAT ISN’T CHOCK-FULL OF CALORIES
GRANOLA: IS IT YOUR FRIEND OR FOE? • AVOIDING STORE-BOUGHT, SUGAR-LADEN...
