Eat this, not this!

Simple changes in your diet will lead to significant improvements in your overall health! I do not recommend making all these changes at one time, as that makes change difficult. A slow, gradual, methodical approach is the best approach for the long run!

Best Dairy Choices

• Cottage Cheese
• Yogurt (reduced sugar)
• Naturally Reduced Fat Cheese

• Whole Milk

• Broccoli
• Cauliflower
• Spinach
• Kale
• Romaine Lettuce
• Tomatoes

• Regular Potatoes
• Coconut

• Pam butter spray
• Heart promise butter
• Mrs Dash, herbs, spices
• Olive Oil

• Butter
• Lard
• Cream

Best Condiments

• Salsa
• Mustard
• Olive Oil
• Vinegar (wine, malt, balsamic)

• Mayonnaise -- liquid fat
• Ketchup (contains high amounts of sugar and/or high fructose corn syrup)

• Granulated Sugar Substitutes: Splenda, Sweet & Low, Equal
• Stevia (0 calorie herbal extract)

Worst Sweeteners

• Sugar
• High Fructose Corn Syrup (found in sodas, snack foods and desserts)