and sweeteners. make better swaps in each of those things. instead of sweet potato fries, have butternut squash fries. instead of the whole wheat bread, have a coconut wrap, which is an amazing food. instead of a sweetened drink or artificially sweetened drink, have a fruit essence water with no added sugar. there's simple swaps in each of these categories. those were seven categories where i saw the biggest issues happening. >> do you recommend any kind of sweeteners as good for you? >> there are some sweeteners out there that are healthy. they're good for you. monk fruit is one of them. steevia is one of them. these have been found to be safe for diabetics. the sugar alcohols are rispertol. cinnamon, vanilla, and chicory are some others.