Cappuccino – for – Black coffee with a dash of milk, Herbal tea, or lemon water.

White sugar – for – Raw honey, maple syrup, dates or stevia.

White bread – for – Rye, sourdough, or wholegrain

White rice – for – Brown rice or quinoa.

Milk chocolate – for – 70-80% dark chocolate.

Soft drink, including diet soft drink – for – Water or lemon and lime soda water.

Sports drinks – for – Water.

Store bought cereal – for – Oatmeal with fruit.

Fruit juice – for – Whole fruit, veggie juice, or smoothie (gives you fibre and wont spike blood sugar levels).

Canola oil – for – Grape seed oil for cooking.

Take away fries – for – Homemade sweet potato fries.

Salad dressing – for – Lemon juice, tahini, or apple cider vinegar.

Packet of chips – for – Homemade popcorn.

Muesli bars & processed protein bars – for – Homemade muesli bars, dried fruit with nuts and seeds, or homemade raw nut and seed bars.

Baked potato or sweet potato – for – Commercial chips.