dec 13 2013151 intro so much of the food we see deceives us drivethru salads can pack more calories than burgers new research out of boston finds that culinary blogs regularly feature foods packed with saturated fat and salt and other research shows that when fruit is added to unhealthy dishes we tend to eat 35 percent morethinking the food is healthier you might not know youre missing vital nutrients but heres how to get them by learning these 6 new food rules to follow your tv has an answer hlns new show cook your ass off on the show which premieres sunday dec 1 at 830 pm est chef richard blais puts three cooks to the challenge every week the task at hand spin an unhealthy dish into a nutritious one participants are asked to produce hearthealthy options cater to the needs of diabetics or simply help people with unhealthy food habits make better choices diet soda sales go flat blais knows firsthand how simple food swaps can make all the difference he lost 50 pounds doing what he shares below try these three tips today to enjoy your favorite foods sans the guilt quicklist 1 category 3 food swaps that will save your diettitleearth turf burgersurltext roast and grind mushrooms and swap for half of the beef its an obvious calorie and fatreducer but adds more umamithe flavor of savory or what literally makes your mouth waterand this therefore increases flavor impact its a winwin quicklist 2 category 3 food swaps that will save your diettitleoatmeal or barley risottourltextswap grains for rice in indulgent recipes substitute stella cut oats for risotto rice and quinoa or millet for a fried rice dish this is a great way to add health benefits and come off as a creative genius best and worst gifts for holiday dieters quicklist3category 3 food swaps that will save your diettitleapple turnoverurltextsubstitute combinations of cinnamon or vanilla where sugar is called for our minds register cinnamon and vanilla as sweet but they arent this is a great way to cut back on calories and bad carbs dieting doesnt have to mean losing your favorite foods try these 6 satisfying alternatives