Ditch the Halloween candy! The holidays are here. So, to kick off our “No Fat November” here’s a list of simple food swaps which can slash your calorie consumption significantly during this holiday season.

1. Wake up to whole grains not refined grains and sugary cereals.

Oatmeal is a great choice for breakfast. Swap plain oats for grits or sugar-laden cereals. Try the Quaker Instant Original Oatmeal (100 calories) and top with fresh berries, slivered almonds or crunchy chia seeds.

Another example: Switch from white rice to brown rice or quinoa for more fiber, B vitamins and magnesium.

2. Swap Herbs + Spices for Salt

Just so you know, the Recommended Daily Allowance (RDA)of salt is about 2300 mg which measures to a teaspoon of salt. Get creative and look for “salt-free” seasonings.

3. Swap Dark chocolate for Milk chocolate for baking and smoothies
Rich in flavonoids, dark chocolate is high in minerals like magnesium, iron, copper, zinc and phosphorus.

4. Look for LEAN meats instead of processed meats

Avoid processed meats like hot dogs, sausage, corned beef and bacon.

Another alternative to add to your diet is plant protein like hummus, peanut butter and black beans which are high in fiber and low in calories.

5. Eggs are nutrient rich.
Packed with 13 essential vitamins and minerals, EGGS provide the highest quality protein ( a perfect protein source) for building strength and repairing muscle and tissue. Relatively low in calories, eggs can make you feel full for longer and are a good source of Omega-3 fatty acids. Whether you prefer boiled, scrambled or poached, eggs are not only nutritious, but incredibly delicious.