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Team How To Be Fit
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Team Howtobefit Team Beachbody Coach Rich Dafter
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Smart Food Swaps

Healthful substitutes for high fat, high calorie and low fiber foods

Instead of... Try... Benefit
Salted peanuts Pretzels 91% less fat
Potato chips French fries 86 fewer calories per ounce
Saltines Animal crackers 22% less fat
Chocolate chip cookies Fig bars 80% less fat
Caramels Raisins 96% less fat
Pecan pie Chocolate cake with icing 32% less fat
Chocolate cake with icing Apple pie 28% less fat
Eclairs Angel food cake 96% less fat
Glazed doughnuts Blueberry muffins 59% less fat
Granola cereal Raisin bran 89% less fat
Peanut butter on a bagel Strawberry jam on a bagel 99% less fat
Italian roll Whole wheat bread 87% more fiber
Regular mayo on a burger Barbecue sauce on a burger 84% less fat
Large cheeseburger Roast beef sandwich w/cheese 207 fewer calories per sandwich
Beef bologne Turkey bologna 47% less fat
Sandwich w/mixed cold cuts Sandwich with roast beef 27% less fat
Pepperoni pizza Cheese pizza 48% less fat
Bean and meat burrito Bean burrito 19% less fat
Ricotta cheese Dry curd cottage cheese 50% fewer calories
Macaroni and cheese Spaghetti in tomato sauce w/cheese 170 fewer calories per cup
Prime rib, roasted Sirloin, broiled 67% less fat
Chicken drumsticks, roasted Chicken breasts, roasted 30% less fat
Steamed salmon Baked cod 89% less fat
Lamb shoulder Leg of lamb 28% less fat
Chocolate milk, whole Chocolate milk, 1% 71% less fat
Half-and-half in your coffee Condensed skim milk in your coffee 98% less fat

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Welcome

Team Beachbody Coach Rich Dafter

I'm Rich Dafter - dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life. Thank you for visiting my family owned website which I started on January 1st, 1995.


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The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


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