Small changes add up to big results! Since you keep asking, here are some more healthy swaps: Croutons. Dry Toasted Nuts: Croutons are made from white bread, contain less fiber & protein and are often cooked in highly processed oils. Dry toasted nuts like almonds are an easy swap in salads and still give you that delicious crunch! Dried Fruit. Whole Fruit: about 1/4 cup raisins equal 2 cups grapes calorie wise. Whole fruit contains much more water and vitamins than its dried fruit counterpart. That’s why it’s much harder to overeat on fruit and a better choice for weight loss! Save dried fruit for special occasions like when you’re super active or hiking. White Flour. Coconut Flour: White flour is highly processed, refined and bleached by applying chlorine dioxide. Coconut flour is a much less process processed option, higher in fiber, protein and healthy fats and great for anyone following looking for a more digestible carb. Make sure to look up coconut flour specific recipes to get the right amounts!