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by Dr. Mark Hyman, Cleveland Clinic

This article was originally published by the Cleveland Clinic and has been shared with permission by its author.

My philosophy is fairly basic and can be summed up in three words: Eat real food. The way to do this is to take back your kitchen. Transform it into a place of nourishment and healing. To do that, you need to remove all of the sugary and highly processed foods that hold your weight and health hostage. This is the most important thing. Processed foods are found in almost every cupboard in homes across the U.S. and they have devastating consequences on our health. The Nutrition Insider ( shares this view, saying the “shift to processed food has incited the wave of serious health problems society is now facing”. So what can we do instead? Well, firstly ditch the processed foods. Instead, stock up on real foods: fresh vegetables, fruits, whole grains, beans, nuts, seeds, and lean animal proteins like fish, chicken, and eggs.

Not ready to make a dramatic change in your diet? You don’t have to take an all-or-nothing approach. The seven simple swaps below will transform your diet without radically changing your lifestyle.

Try the seven simple swaps below. They'll transform your diet without radically changing your lifestyle.

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