Replace corn syrup, white sugar, or any refined sweetener with something real such as maple syrup, raw honey, or molasses.
Replace MSG with something natural. Look for foods that contain real herbs and spices or Celtic sea salt.
Replace refined white salt with grey, Celtic sea salt.
Replace store bought granola bar, cereal bars, crackers and most boxed cereal with nutritious snacks such as dried fruit, nuts, seeds, and nut butters (to name a few). A few good store bought cracker brands are Ryvita and Mary’s Gone Crackers. A note on store purchased granola bars and cereals: these foods, even if they are presented as healthy snacks, are often loaded with sugar (even if it is fruit juice sweetened).
Replace refined white bread products with whole grains such as brown rice, quinoa, oats, spelt, buckwheat, and whole wheat (in moderation).
Replace unhealthy oils with coconut oil, safflower oil, extra virgin olive oil (remember to heat at low temperatures only), and flaxseed oil (not meant to be heated).
Clean out the refridgerator
Replace low-fat dairy products with whole milk dairy products and be sure to include cultured dairy. Include yogurt, cottage cheese, cream cheese, sour cream, real cream (or half n’ half), real butter, and raw cheese. Use whole milk in moderation.
Replace sugary yogurt with plain whole yogurt and add fruit or a small amount of maple syrup or honey if you want to sweeten it (it will cut the amount of sugar in half).
Replace fake butter, margarine and soy spreads with real butter (or even lard, yes, lard).
Replace soymilk, bricks of tofu, fake meats and fake cheeses (which are heavily processed) with properly prepared, fermented soy condiments such as tamari, miso or raw, naturally fermented soy sauce. Properly prepared soy may be eaten in moderation (1 or 2 times a week). A note to vegetarians: if soy has been used heavily in the diet, I recommend replacing soy products with a substantial protein and a healthy fat at each meal: add more nuts, seeds, legumes, cream cheese, coconut milk, nut butters, real butter, olives, avocado, as well as other vegetables to whole grain crackers, whole grain pita wedges or brown rice.
Replace processed cheese, cheese slices, and “cheese spreads” with raw cheese and cream cheese.
Replace sugary sodas and fruit juices with sparkling mineral water, or a fermented beverage such as kombucha, or “sweeten” drinking water with a squeeze of lemon, lime or orange. Remember that a full glass of orange juice has as much sugar as a can of Coke (when it comes to the chemical processes of the body sugar is sugar, no matter how nutritious the food is or what the sugar is called).
Replace sugary pickles and vinegar based sauerkraut with real, healthful fermented products (Bubbie’s is a good brand). It is generally a good habit to include a fermented food at each meal (this might be a teaspoon of raw apple cider vinegar in water before the beginning of a meal).