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Why White Food Is Your Enemy (and What to Eat Instead)

One thing my clients often hear me say is, "Don't eat anything white." This is the easiest way to avoid products made with white sugar and white flour. That said, you can get away with white foods -- you just have to be cognizant of how healthy they really are. Here are three easy substitution ideas for the most common white foods.

For Worse: Sour cream or mayonnaise
For Better: Plain yogurt

Use plain yogurt instead of sour cream or mayo. For example, try plain yogurt on that baked potato. Put it in tuna salad instead of mayonnaise for delicious nutrition and plenty of protein -- I'll bet you won't even notice a difference in taste, but your waistline will definitely reap the benefits!

For Worse: Fat-free milk
For Better: 1 percent or 2 percent milk

It seems backward, but make the switch from fat-free to 1 percent or 2 percent milk and you'll actually feel more satiated. It'll also help with vitamin D and calcium absorption. Go with organic dairy if you can.

For Worse: Ranch
For Better: Homemade dressing

Make your own fast and simple dressing for salads instead of using the store-bought kind: Either drizzle a tablespoon of balsamic vinegar and extra virgin olive oil, or try spritzing the salad with fresh lemon juice and a little fresh ground sea salt and pepper.

The Bottom Line
Sometimes white foods can surprise you, but if you keep it plain, organic and, when possible, homemade, you'll be eating for the better.

-- Doug Rice