Solution: Buy plain yogurt and flavor it yourself. You’d be amazed at how far a handful of raspberries or a tablespoon of honey will go to cut the bitter taste.  For me I love to do 1/2 cup of plain greek yogurt with 1/2 cup strawberries and a drizzle of honey!  

Solution: Slow down when you read the label. That word “whole” is an important one.  I eat Ezekiel bread which is found in the freezer section of the grocery store.  I rarely eat bread but when I do it’s usually toasted and eaten with my omelet.

Solution: Go for the breast, and while you’re at it, ditch the skin. It’s nothing but fat.  

Solution: Read that ingredients list! You want it to say fruit, water—and that’s it.

Apparently, it’s so difficult that many companies feel compelled to add sugar or high-fructose corn syrup into the mix. Why? I don’t know. Some manufacturers, such as Skippy®, are up front enough to admit this and call their product “Peanut Butter Spread,” but many others still refer to this sugary concoction as good old “peanut butter.”

Solution: Read the label. (There’s a theme emerging here.) Considering real peanut butter has one ingredient—two ingredients, max—it shouldn’t be too hard to figure it out.  The Smuckers all natural, Kirkland brand and the Mara Natha Peanut butter brands are the best ones that I have found!  Oh and I have to add that my husband and kids eat them as well.

First off, it’s been stripped of fiber, so you absorb it faster, which makes it more likely to induce blood sugar spikes. Secondly, you consume it faster and it’s less filling, so you’re more likely to drink more.

There are a few instances when juice is okay. For example, a home juicer can make predominately veggie-based drinks that are loaded with vitamins and minerals and lower in calories. If you’re using this as part of a supervised juice fast, or you’re trying to target a particular nutrient while concurrently not trying to lose weight, go for it. Otherwise, it’s simply not worth it.

Solution: If you must buy it, go fresh-squeezed, but you’re usually better off just skipping it entirely.  I can honestly tell you that I NEVER drink juice and I stick to mainly water and tea.  I just would rather eat the real fruit vs the juice.  Plus it doesn’t give me anything that is going to keep me full.  

Solution: Read those labels carefully. Most companies make low-sodium versions.

Solution: Make your own salad dressing. One part vinegar and one part olive oil with a blob of Dijon mustard makes an awesome vinaigrette. And here’s another trick: Make your salad in a sealable container, add a tiny bit of dressing, and shake it up. It’ll coat so much more than tossing will.