It has a similar consistency to whipped cream cheese, and is high in protein, low in fat, high in taste! (Much better than fat-free cream cheese!) If you miss the cream cheese, try Greek yogurt.

Hard yellow cheeses and cream cheese All fat, no nutrients! Try lowfat mozzarella instead.

Deep frying, stir-frying, and sauteing These cooking methods require the use of excessive oil, and much of the nutritional value of your food will be lost.

Fatty meats such as full-fat beef, bacon, pepperoni and salami.

Red wine has some heart-healthy properties.

Alcohol, as it is usually empty calories with lots of added sugar If you need a drink occasionally, opt for a glass of red wine.

(Try subbing lemon juice for salt when cooking!)

Using salt, cream sauces, and pre-bottled marinades.

High fructose corn syrup at all costs! This, like sugar, is harmful and found in a surprising array of food products, like ketchup.

Eating refined foods, like those containing white flour and sugar.

Eating pre-packaged foods, they're chock-full of harmful preservatives, and/or synthetic ingredients.

Canola, coconut (yes, coconut!) and avacado oil are also good substitutes, but since the fat content is higher use moderately.

Using Margarine and hydrogenated oil Use olive oil whenever possible.

Completely cut out a food group (such as carbs) You may lose weight at first, but once you re-introduce this group to your diet you will most likely gain back even more weight.

If you aren't a breakfast eater, start small: have some fresh fruit with yogurt.

Skip breakfast It is the most important meal of the day, and will get your metabolism moving while keeping blood sugar regulated.

Go to bed hungry Chances are you won't sleep well, and may overeat the next morning.Eat too few calories, especially if you're active You'll be more susceptible to injury and infection.Skip meals or starve yourself Besides damaging your health, this tactic actually slows your metabolism down and your body will stop burning fat.It only takes about 10 minutes to make, and is the perfect breakfast. Just be sure to get the regular stuff (not quick-cooking or instant). Eat your oatmeal! Oatmeal is filling, delicious, and good for you Make yours with milk or plain yogurt, and top with bananas, cinnamon or berries for sweetness.Experiment with herbs and spices They can make your dishes more flavorful without the extra sugar and preservatives found in bottled sauces.Have a light meal about 3 hours before bed Lowfat dairy products and some whole grains are a good mix and may help you sleep better.Eat several small meals a day, every 3 hours or so This will keep your metabolism fired up and you'll always feel satisfied.Eat a combination of fresh produce, whole grains, lean protein and healthy fats at every meal.Remember healthy fats Unsalted nuts (almonds and walnuts are best), avocados, and olive oil are great examples.Eat whole grains, such as brown rice, barley, quinoa and bulghur Pick wheat or whole grain bread over white.Have a problem with lactose? Try goat or soy milk. Eat lowfat dairy like plain Greek yogurt and drink low-fat cow's milk These calcium-rich foods are also high in protein.eggs! Protein portions for each meal should be about 3-4 oz., about the size of your palm. and don't forget nature's perfect protein. Eat lean protein such as skinless chicken breast, turkey, fish (such as salmon and tilapia), lean beef (like flank steak) and lean pork loin.Keep it fresh Enjoy fresh fruits and vegetables throughout the day.

Hydrate! Drink plenty of water before, during, and in between meals.

Healthy habits checklist