If you are trying to lose weight, you are probably trying to cut some calories from your meals by swapping out less healthy ingredients with healthier choices. Looking for smart swaps at every meal can add up to the weight loss you are seeking.  

The key to healthy weight loss is to make sure your swaps significantly increase the nutritional value of your meals. Swapping white bread for whole wheat bread may be a good step, but swapping a slice of bread (high-glycemic), for a half cup of black beans (low-glycemic) alongside or in place of your egg for breakfast will get you a whole lot further. Beans lower your cholesterol and are the ultimate blood sugar regulator. Researchers have also found that consuming beans or lentils two or more times a week resulted in a 24 percent reduced risk of breast cancer. And the protein in beans, around 15 grams per cup, will keep you feeling fuller longer.  

Another way to upgrade your breakfast is to include some vegetables, especially leafy greens. Baby spinach is a great source of calcium and vitamin K, making it a good substitute for dairy. It is also a fantastic source of vitamin C and beta-carotene, both of which reduce inflammation and may help protect your memory. Do you suspect you are iron deficient?  Eat some spinach!  Add baby spinach to a morning breakfast smoothie or scramble them into your eggs.  Spinach is one of the lowest calorie foods on the planet, but those calories are nutrient dense, making them a fantastic, smart swap choice.  

Looking for exercise ideas? Maybe you need some motivation to save or burn 100 calories more each day? The LiveWell Rally Man, Jamie Atlas, hopes to inspire Coloradans to make healthier choices every day through his new series of motivational videos.