Believe it or not, I used to be a Diet Coke junkie!

I was also a calorie-counter and believed that if something said ‘non-fat’ it was healthy, even if it was sugarless gum.  Serious.

Once I started paying attention to my health, I figured out that all the marketing jargon on packaged foods was a bunch of baloney (oh yeah, I used to eat this too).

You’ve heard that sugar is bad, but so is aspartame…so what do you do?  You want to moderate fat in your diet, but you don’t want to sacrifice flavor.  And in your quest to eat healthier, you’re still finding that packaged foods are simply more convenient.

I address these challenges on my web TV show Real Life, Real Nutrition.  Watch yesterday’s segment to SEE examples of healthy substitutions for sugar, fat, artificial sweeteners and other dietary saboteurs.

I’ve also listed them here:

1. AVOID: Margarine/Hydrogenated Oils

Healthy substitutions: Olive oil and butter.

Butter is actually a healthier alternative to margarine. Margarine is loaded with trans-fats that raise bad cholesterol and lower good cholesterol. Butter on the other hand, is a natural product, without added chemicals for processing. Olive oil is another great solution, as is canola oil.  Look for these healthy fats in bottled salad dressings and sauces, and in non-butter alternatives like Smart Balance.

2. AVOID: Processed Cheese (Velveeta, Kraft Singles, etc)

Healthy substitutions: low-fat cheese and hard cheeses such as Parmesan

Processed cheeses are loaded with chemicals and preservatives that are harmful to your body and keep you yearning for the real thing! Stick with low-fat cheeses such as mozzarella (string cheese) or hard cheeses (which are naturally lower in fat) such as Parmesan.  As long as you stay below 7 grams of fat per serving, you’re good.  Remember, you’re only saving about 20 calories by eating the non-fat processed cheese.  This may seem like a lot, but in the grand scheme, your body will appreciate the calories from real food.

3. AVOID: Soda Pops, Caffeine, Energy Drinks

Healthy substitutions: WATER, coconut water, and sparkling water with a splash of juice

It’ no surprise that you need to avoid soda, as it’s packed with needless calories and sugar. Diet soda is no better because of the harmful artificial sweeteners that fool your body into thinking you’re consuming sugar, ultimately confusing your metabolism. Instead, drink water. I hear you…”Booorrrring.”  So if you’re really craving a flavored treat, drink sparkling water with a splash of juice.  Coconut water is also a yummy drink, loaded with electrolytes, but lower in sodium than other sugary re-hydration drinks.

4. AVOID: White Rice, Sugar Cereals, White Bread

Healthy substitutions: Brown Rice, Oatmeal, Whole Wheat Bread/Crackers

If you have the option to eat something brown or something white, always stick with brown!

Whole grains are extremely beneficial, as they are loaded with vitamins, fiber, and healthy carbohydrates. White foods lack fiber and are generally empty calories that clog up your system. In addition, most white products have been chemically bleached and ‘enriched; to make up for what was lost in the processing.  Look for pastas, breads, cereals, and crackers that have 4 grams of fiber or more.

6. AVOID: Canned Vegetables, Iceberg Lettuce

Healthy substitutions: Fresh and Frozen Veggies

Instead of eating canned vegetables which are loaded with sodium, try frozen instead. Frozen veggies are close in nutritional value to fresh veggies, because they are generally pulled off the vine and frozen at their peak when they contain the highest levels of nutrients.  And go green! Iceberg has little nutritional value, so replace it with dark leafy veggies such as spinach, kale, and romaine lettuce. The darker green, the better!

7. AVOID: High Fructose Corn Syrup, Aspartame, and Sucralose

Healthy substitutions: Agave Nectar, Stevia, Honey, REAL Maple Syrup

Artificial sweeteners have been linked to numerous diseases and cancers. In addition, sweeteners like Aspartame lead to weight gain because your body stops correctly processing carbohydrates.  Instead of leaning towards diet foods, or products with high fructose corn syrup, enjoy nutrient-rich sweeteners like honey, agave, or maple syrup – all rich in B-vitamins. If you really want to skip the calories, use natural calorie-free sweeteners like Stevia.

8. AVOID: Fried Foods

Healthy substitution: Baked, Grilled, Sautéed, Steamed

When fried, foods lose almost all their nutritional value, while gaining unneeded calories and fat. Instead, try baking, grilling, sautéing or steaming your foods. To increase flavor, use a small amount of olive oil or butter and a touch of sea salt. Be sure to use your favorite spices as well!

9. AVOID:  Sodium

Healthy substitutions: Sea Salt

Your daily ‘allowance’ of sodium is 2000 mg.  You really want to shoot for less that this.  Look at a frozen meal and you’ll see that it packs a whopping 560 mg.  That’s one-quarter of your daily allowance.  This is not such a bad thing if this is the only sodium you’re getting in one day.  But if you’re also eating canned soup, canned beans or eating out at restaurants, you can very quickly go beyond the recommended amount.  Just read labels and watch your intake.  As a substitute, prepare more of your foods, and add a little sea salt or Mrs. Dash for flavoring.

So there you go, new tools for healthy eating.  Hope these helped, and as always, I welcome your comments.