Good Lifestyle

More than a decade ago,Eat this, not that! helped create a healthy food revolution. At the time, you could not findCalorie count For your favorite restaurant orders. As for the designated menu itemsvegan Wheregluten free? Not found. It was not before we exposed food disasters for what they were starting to see major changes.

Now, the restaurants postulate nutritional information on the menus and online, and it is not uncommon to find a designated section of the menu highlighting the elements of less than 600 calories. Now, when consumer monitoring items call menu items to be too highsodium WheresugarRestaurants reformulate to make these dishes healthier.

Although we can be more health-conscious now, there is always confusion about what is really healthy, thenEat this, not that! is back to do again.

In our all new bookEat this, not that!: The best (and worst) foods in America!We reveal thousands of popular and apparently healthy foods that shocked shocking amounts of fat, sugar, salt and calories - often more than a day! But if you know what to choose in all situations, you can still lose 10, 20 or 30 pounds (or more!) No diet and while always eating your favorite foods.

We have listed some of the smartest swaps here. We have bored the most shocking orders in your favoriteRestaurant Channels For every meal of the day, breakfast at dessert - and what you can order instead. Most people do not know that a 300-calorie saving every day leads to more than one half-pound loss in just a week. Doing these swaps is a simple way to cut calories while enjoying a meal.

BREAKFAST

Crazy equivalent: As many calories as 9 krispy kreme glazed donuts

If you want to eat a roller of cinnamon for breakfast, do that. Before we say that we are crazy, get this: order this breakfast inspired by cinnamon in Denny's cinnamon is not as bad as eating a roll of Cinnabon cinnamon, it's three times worse. And this only covers sugar.

With extra sides of eggs, hash brows and bacon, you also plan to take as much sodium as a family pretzel bag and as much fat as 6 shy cookies of a 14.3 ounce pack of cookies D 'Oreo .

You save: 1,150 calories. Make this swap twice a month and you will lose 6.5 pounds a year.

If you still want a little taste of everything (because really - that does not do it?) Then your better bet is to opt for Denny's build your own slam and build it with two turkey wheat pancakes, two Bacon bands, two eggs cooked on easy and seasonal fruit. This plate offers a sweet, salty and salt all in one meal without blowing your calorie account. You will save 165 grams of sugar by opting for this order on breakfast with cinnamon pancakes.

BREAKFAST

Crazy equivalent: More calories than the big Mac Mac de McDonald

We get it, this creamy bowl ofPasta Call your name to Cheesecake Factory, but take a step back and considers that what goes in this bowl of carbohydrates. We are not just talking about butter and cream in Alfredo sauce. We are talking about how polishing of this pasta plate at the cheese plant is simply as a command 3 big Mac McDonald.

You save: 1,190 calories. Make this swap twice a month and you will lose 6.8 pounds in one year.

Instead, go for gluten-free soft chicken tacos. (In fact, you could shoot in three orders of this healthy dish and still not consume the same number of calories, fat, saturated grease and sodium as a pasta dish). You will get a good source ofprotein and-better of a whole portion of vegetables.

APERITIF

Crazy equivalent:As much fat as 133 pussins - a nuggets and so much saturated grease that 11 hand hand pizza slices with ordinary cheese - it's the equivalent of a pie and a half!

When hunting healthy appetizers in the outback, head to the sea rather than fields. If you absolutely have a fried appetizer, the coconut shrimp is an excellent alternative to the Gargantuan Bloomin onion. You will always get this crispy fat solution without exceeding yourThe whole day of calories, grease and sodium.

You save: 1,590 calories. Make this swap once a month and you will lose 9 pounds a year.

By doing this aperitif swap, you only consume a sixth of the sodium and one tenth of the grease relative to the onion bloomin.

Having dinner

Crazy equivalent: As much sodium as 15 bags serving Golden pretzels

If you are looking for an Asian inspired meal at TGI on Friday, swim on the river and take the salmon instead of shrimp noodles.

You save: 620 calories. Make this swap twice a month and you will lose 4 pounds a year.

Even if the salmon is still 900 calories, there are additional benefits to choose this meal. Salmon is one of the main sources of omega-3 anti-inflammatory fatty acids in your diet: a type of cardiac protective fat that most of us do not have enough. In addition, do this swap will save the sodium equivalent of 10 bags of pretzels.

Dessert

Crazy equivalent: So much sugar as in a whole cardboard of breyers chocolate ice cream-12 all spoons!

If there is a wall that must be removed, it's P.F. The Great Chang Chocolate Wall of its menu. A slice of the large chocolate cake wall contains about 7 times sugar as the lowest sugar dessert on P.F. Chang menu.

You save: 900 calories. Make this swap twice a month and you will lose 5 pounds a year.

For a perspective, the Vietnamese chocolate lava cake, which contains 70 grams of sugar, is still 120 grams less than the large chocolate wall (and more than half of the calories). Make this swap will save you the equivalent of sugar of 2 McDonald's Oreo McLelurries.

To see these foods in action (and their wild equivalents!), Here's our segment showing these swaps on today's show.