• Nutrition Swap: Less Soda ... More Water

    Did you know that drinking just one 12-ounce sweetened soda a day can raise your risk of developing type 2 diabetes by 22 percent? Diet soda isn't much better:  A study found that even one zero-calorie pop a day was linked to metabolic syndrome, which raises your risk for heart disease.
  • Nutrition Swap: Fewer French Fries ... More Colored Veggies

    Yum. That's the best word to describe an order of greasy, salty, piping hot French fries. Delish. But when it comes to vegetables, white potatoes definitely aren't your best friend. And if they're fried they're really doing you no favors: They pile on the calories, unhealthy fat, sodium, and have comparatively few minerals and vitamins.
  • Nutrition Swap: More Foods with 3 or Fewer Ingredients ... Fewer Foods with 5+ Ingredients

    Ever read the food label on a box or can at the supermarket? Usually it includes a long list of ingredients with a bunch of confusing names. To put it simply, the longer and more confusing the list, the more processed the food is. 
  • Nutrition Swap: Less Fast Food ... More Planned Meals

    We won't lie: Fast food is plenty delicious. And it's easy and often cheap. And, of course, it's fast. All of those things make it really hard for most of us to give it up. 
  • Nutrition Swap: Less Hunger ... More Healthy Snacks

    A grumbling stomach typically leads to one thing: Overeating later. Instead of depriving yourself -- and going hungry -- start adding a delicious (and yes, healthy) snack around mid-morning and mid-afternoon. Here are some good options to try.
  • Nutrition Swap: Less Fat-Counting ... More Healthy Fats

    Back in the 90s, fat (meaning the fat in food) was a dirty word. So lots of us cut out nearly all fat from what we were eating. The result? Many gained even more weight. What you should be paying attention to instead of counting fat grams.
  • Nutrition Swap: Less Carb Obsession .. More Carb-Fat-Protein Thinking

    "No-carb" and "low-carb" -- meaning eating a diet with far fewer carbohydrates and mostly fat and protein -- is still a popular weight-loss method, and there is evidence that it's effective for taking off weight. But for good nutrition and to have enough energy for exercise you need to have some carbohydrate. Here are the basics on carbs.
  • Nutrition Swap: Fewer Fiber-Less Foods ... More Fiber-Rich Foods

    We'll make this simple: Fiber is your friend. It fills you up so you don't feel hungry; it helps reduce your risk of cancer, heart disease (by lowering high cholesterol and blood pressure), and obesity; and it helps to fuel your workouts.
  • Nutrition Swap: Less Weight-Loss Thinking ... More "Fuel My Workouts" Thinking

    We know that one of the reasons you're probably on this site is that you want to lose weight. We get it. But the truth is that exercise, on its own, is not a great way to take off pounds (it does, though, work better for keeping you at a weight you like, if that's your goal).
  • Nutrition Swap: Less Following Rules (Including These) ... More Listening to Your Body

     So now it's up to you. You have the basics and now you're ready to start experimenting with what works for you: Here are a few questions to ask yourself:Does eating more protein give you more energy during your workouts?Does even one night of bad sleep leave you dragging and make you way hungrier than usual?Does drinking more water and less soda affect how you feel?What foods seem to give you more energy? What about drinks?What treats do you need to keep in your diet (even if they're unhealthy) because they make life worth living?When you don't feel like working out, what would make you feel like doing it (including a reward afterward)?