As a nutritionist, I find myself consistently answering the same questions and offering the same simple advice. I thought, in 2015, these tidbits were common knowledge for any person who wants to be fit, lean, and healthy. But I must say – it blows my mind how many surprised faces and raised eyebrows I get when talking about these small food tweaks that make a big difference. So without further ado, here are 5 simple things you can begin implementing today – at home – at the grocery store – and at restaurants.

1. Do NOT eat yogurt!

Well . . . don’t eat certain yogurts, because they’re the nutritional equivalent of dessert! Don’t fall for the “Light” variety. Often light yogurts have reduced fat, but have been loaded down with added sugar. Most flavored options are similar – just dessert in disguise. So, what’s a person to do?

Your best option is reduced fat or fat-free non-flavored/plain Greek yogurt. Add your favorite fruit, raw nuts, and a sprinkle of Stevia if you want things a bit sweeter.

2. Don’t be fooled by milks that aren’t really milk.

It’s very trendy right now to make “milk” out of everything … except for a cow! Almond milk, soy milk, coconut milk, hemp milk, the list goes on and on. All of these options are perfectly fine – as long as – you opt for the unsweetened variety. The sweetened versions aren’t terribly different than drinking old-school Kool-Aid!

Quick side note – unless you have a digestive intolerance, don’t be afraid of good ol’ cow’s milk. The smartest nutritionists in the world (the ones doing hardcore research at Harvard and the National Institute of Health) typically recommend reduced-fat (1%) dairy milk. If it’s good enough for them, then … well, you know.

3. Whole grains lie.

Whole grains are good, right? Yes. But food manufacturers aren’t. If an item doesn’t specifically say “100% whole” on it, then you have no idea how much of the grain you’re consuming is whole versus how much is highly processed. The bad part – your body often sees and handles processed grains much like sugar. Not good. So, be sure to only purchase products that proudly state 100% Whole!

4. Ground turkey is NOT better than ground beef.

Just like with yogurt, there are good and terrible versions of ground turkey. Som

e is truly no better than ground beef nutritionally. As a consumer, you must pay attention to the percentages. Look closely on the package to make sure you’re purchasing at least 93% lean, if not 99% lean. Otherwise, your ground turkey is probably only 75% to 85% lean, which is like basic hamburger meat!

5. Throw away your juicer and buy a blender.

Juicing has been super popular off and on for decades. Some people make it sound like a nutritional miracle. It’s not. In case you haven’t noticed, America’s got a weight problem. Drinking calories, regardless of what it’s from (juice, soda, etc), is one of the primary causes. If you’re looking for a quick, compact way to get in some fruits and veggies, toss them in a blender rather than a juicer. And, for goodness sakes, don’t drink any basic store-bought juices either.

The only possible exception to this – if you regularly maintain a healthy body weight and are consistently active, then juice away. For the other 75% of America, go get a blender.

Five down, five to go!

Be on the lookout for part 2 coming soon where we’ll look at five more simple but powerful food tweaks.

The easy way out … if you don’t feel like the hassle of reading a bunch of food labels and cooking all of your meals, hop on over to Rise Nutrition Solutions and snag a few Corey Little approved, chef-prepared, super tasty lunches and dinners. It makes eating the right thing easy – automatic – and awesomely delicious!

If you enjoyed this blog, you would probably enjoy reading the rest of the Food Tweaks. Download this Free Ebook on Small Food Tweaks that make a difference. It’s totally free and I guarantee you’ll learn some cool nutrition stuff and increase your motivation!