Recently I was observing what the typical person sitting in a cafe or walking down the street eats and I decided to make this list. I think these swaps are easy and extremely doable. Try them out and feel better about your health.

1. Swap Soda for Soda Water. Instead of diet soda or soda go for carbonated water with lime or lemon. I know for most people their soda is an addiction–but it's one you really need to nip. Soda– diet or regular is not food and it is toxic. Skip the noxious chemicals and go for carbonated water with fruit. It may not taste the same, but the bubbles will feel familiar and man, will your body thank you.

2. Swap Whole wheat for Quinoa. As I research and educate myself, I am becoming more and more aware of the perils of wheat. Wheat is an inflammatory substance that is difficult to digest and is wreaking havoc on many peoples health. So I say–limit your wheat consumption. I am not striclty talking about those of you who have celiac disease and need to avoid gluten (the protein found in wheat that celiac's have an allergy to). I am talking about the general population–we should all be strictly limiting our wheat intake. Read this blog I wrote a few months ago for more info and start replacing your wheat with quinoa.

3. Swap Romaine for Kale. Romain is OK… but have you tried kale? OMG… it is one of my all time favorite nutrient dense yummy foods. From kale chips to kale salad this leafy green vegetable will do wonders for your health. It is loaded with vitamin A, K, C and folate. For more info on the awesomeness of kale, read my recent blog, “Kale, I Love You”.

4. Swap Chips for Nuts: This should be an obvious one. Chips are packaged and processed foods–organic or not (unless you're making your own kale chips). Instead of munching on chips and consuming empty calories opt for a handful of nutrient dense nuts like almonds or walnuts.

5. Swap Low fat for full fat: Eat fat to lose fat. Don't be afraid to go for full fat…low fat foods are de-fatted (the fat contains all the nutrients) and then synthetic nutrients are added back in to “fortify” the low fat food with the nutrients that were removed with the fat. These synthetic nutrients are processed and inefficiently absorbed by your body. Eat fat.

6.Swap Fake Butter for Real Butter: Fake butter is fake and offers you zilch in the way of nutrition. In fact it's what I call de-nutritious. However, real butter–especially from grass fed animals–is loaded with imperative nutrients for optimal health. Read this informative blog on the nutrition of grass fed butter.

7. Swap Flax Seed Oil for Cod Liver Oil: Flax seed oil has been touted for its many health benefits–but what most people don't know is that flax seed oil is very unstable and will go rancid very easily at higher temperatures…higher temperatures like 98.6–the internal temperature of your body. So basically if you're eating flax seed oil or taking a daily supplement of it, it's going rancid once you ingest it and causing more harm than good. For your daily dose of omega 3's– take cod liver oil as it not only is easier for your body to assimilate than flax seed but its a stable oil with a host of nutrients–omega 3's, vitamin A and vitamin D.

Oh, and shoot for eating one avocado 3-4 times a week!