Instead of: Eat: Soda, sugary coffee, and energy drinks Water, tea, fruit juice, flavored seltzer water Fried and battered foods (hamburgers, fried fish, doughnuts) Roasted, grilled, steamed, and broiled foods French fries Roasted sweet potatoes, baked potatoes Chips and crackers Vegetable crisps, kale chips, popcorn without butter and salt Ice cream Yogurt or frozen yogurt Processed cereals Oatmeal, steel-cut oats Milkshakes Fruit smoothies Cookies and candy Dark chocolate with a handful of nuts, dried fruit Pizza Flatbread with hummus Creamy pastas Whole-wheat pasta with vegetable sauce Cake and cupcakes Whole-grain fruit or bran muffins, banana bread Fast food meal Salad, chicken wrap, fruit cup