White bread contains no fiber or nutrients. It causes blood sugar to spike and quickly makes you hungry again. Whole-grain bread, on the other hand, is rich in fiber, B vitamins, and minerals, helps regulate blood sugar, and aids digestion.

3. Ice cream → ✔ Greek yogurt with berries.
Why the switch?
Ice cream is high in sugar, saturated fat, and calories. Greek yogurt with fresh berries provides probiotics, protein, and antioxidants without the sugar crash. It also supports gut health and the immune system.

4. Lemonade → ✔ Lemon Sparkling Water
Why the switch?
Lemonade contains empty calories, artificial additives, and a lot of sugar. Lemon sparkling water provides the desired fizz, without the sugar and with a refreshing boost of vitamin C.

5. Chocolate bar → ✔ dark chocolate and almonds.
Why the swap?
Most chocolate bars are full of processed sugar and trans fats. Swap them for a small piece of dark chocolate (70% or higher) with almonds for healthy fats, antioxidants, and a more filling, nutrient-dense treat.

6. Sugary breakfast cereal → ✔ oatmeal with fruit and nuts.
Why the switch?
Muesli is often disguised as healthy, but it’s full of sugar and refined carbohydrates. Oatmeal, especially sliced or regular oatmeal, is rich in soluble fiber and stabilizes blood sugar. For added flavor and satiety, add fruit and nuts.

✔ 7. French fries → baked sweet potato wedges .
Why the change?