Eating smart is so much more than just reducing portion sizes! It also involves removing unhealthy food choices and replacing them with healthier, more natural ingredients. Below is a list of recommendations that will help you substitute your everyday meals with better foods: Quinoa – Instead of rice (brown or white), try a meal of curry, stir-fry, or beans with quinoa. Quinoa contains 150% more fiber than rice, and a whole lot more plant-based protein. You'll find that quinoa is more filling, offers better nutritional value, and even encourages muscle growth. Pair it with high-protein foods to increase amino acid intake! Tea – If you're the sort of person who needs something tasty to drink with their meals, have a glass of tea instead of soda, fruit drink, or juice. Tea is loaded with antioxidants that will improve heart health and even promote fat-burning. Plus, it contains NO sugar! Add a tablespoon or two of honey to sweeten a pitcher of iced green or black tea, and you'll have a delicious drink to serve with every meal. Coconut and Olive Oil – If you're cooking, use coconut oil as the base instead of vegetable oil. If you're making dressings, always use olive oil. Both of these oils are rich in Omega-3 fatty acids, along with unsaturated fats and antioxidants that improve heart health. They also speed up your metabolism and encourage greater fat-burning. Coconut oil, in particular, is good for fat loss thanks to its high medium-chain triglyceride content. Almonds – Almonds are a delicious replacement for two foods: the croutons in your salad and the potato chips you enjoy in the evenings. Not only are almonds lower in trans fats (from deep frying), but they're also loaded with minerals, fiber, and Omega-3 fatty acids. They make a healthy snack and can add an element of crunch to your salad. Vinegar-Based Dressings – While Ranch, Caesar, and Blue Cheese salad dressings are all delicious, they're also loaded with useless calories, fats, and artificial flavorings and preservatives. Vinegar-based dressings, especially the ones you make yourself, are much lower in fats, calories, MSG, and other chemical ingredients. Water – Instead of drinking Gatorade when working out, fruit juice at the lunch table, or orange juice for breakfast, have a glass of water! Water contains zero empty calories but offers the same hydrating benefits as the other beverages. It's definitely the healthier choice, and it should be your constant companion throughout the day. Try to drink at least 3 to 5 liters of water—it'll boost your metabolism and quash hunger pangs.