How You Can Eat Better Without Sacrifice

Use medium-sized plates instead of large ones on weekdays

Boil or oven bake food instead of grilling or frying

Replace white bread with dark (however, avoid dark bread made with syrup)

Use whole grain bread when eating hot dogs, pizza or hamburgers

Choose healthier meat products

Replace toppings and spreads like honey, marmalade and fat sausage with salmon, tuna, salt meat or avocado

Keep eating cheese but switch to cheese with 17% fat

Eat fruit instead of drinking juice, this slows down blood sugar rise

Replace meat with fish at least one additional day per week

Instead of ready-to-eat foods, set aside time for meal preparation

Replace French fries with lettuce or mini-carrots when eating fast food

Replace the traditional gravy with hummus, tomato salsa, pesto, tapenade, tsatsiki or exciting herbs.

Replace salt with fresh herbs, garlic, ginger or horseradish

Instead of a cookie with coffee, have a whole-grain sandwich

Replace jam with fresh or frozen berries without added sugar

Keep having good desserts but replace the content with something healthier, e.g. berries without sugar

If you love chocolate then look for chocolate with high cocoa content — then you will eat less and experience it more

Replace candy or snacks like potato chips and popcorn with unsweetened nuts (in reasonable amounts)

Eat yellow bananas instead of green

Replace ordinary tea with green tea

Replace standard pasta with fiiber pasta

Replace ketchup with mashed tomatoes without added sugar

Replace one or more of the breakfast sandwiches with nuts or fruits

Replace processed food with pure ingredients

Replace the standard sauce with juicy vegetables

Use half the amount of sugar in recipes

Make your own pizza instead of buying

Use fiber pasta instead of standard pasta

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