While complete diet makeovers can be overwhelming, focusing on simple changes makes eating healthy both manageable and sustainable over time. Instead of throwing your kitchen and eating habits, focus on making these simple food swaps to help reduce saturated fats, increase protein and burn a few extra calories. Here are many of our favorite food and ingredient swaps: 1. Choose coconut oil or ghee – NOT margarine. WHY? Coconut oil has many health benefits including improved hair and skin, cholesterol level maintenance, weight loss, boosted immune system, healthy digestion and regulated metabolism.