>> very localery drinks. people don't realize how quickly the calories from soft drinks and frothy drinks add up. what we have here is a little cranberry juice with sparkling water and lime it satisfies that craving for something carbonated. >> yeah because you want that the white stuff. white flour, white sugar, white pasta loaded with starch and calories no nutrients go for the whole grain. if you want something creamy like ice cream and sweets, instead, greek yogurt has twice the protein of regular yogurt loaded with calcium and we have added fruit and pistachios and you have a perfect snack. really satisfying. >> delicious. >> and a lot of people have a sweet tooth. i was talking about dark chocolate like is that okay? you moderation, but swap the candy and the sweets are really, i think the how it affects your sugar, your blood sugar level problem. >> to tiffany's point if you don't have it in the house you can't make a bad decision. >> got to get rid of it. >> having fresh fruit on hand and learning to