While creating my grocery list for Summer B at UF, I had trouble choosing the best foods to help me achieve a smokin’ bikini body during the season I need it most.

I needed a more credible source than #eatclean motivational Instagram accounts, so I contacted Jill Ovnik, the author of one of my favorite healthy eating blogs: vegangal.com. She proudly tells her story as a former fat girl who turned her life around by sticking to a diet based on whole plant foods, and now rocks a trim, healthy body and maintains a stable weight. As a college student without a lot of time, money or utensils to prepare food, I was excited to receive a call from her this week in which she gave me some helpful advice on how to eat better and avoid processed fat, even in my situation. The following is what I learned and my take on how to gain a visible radiance from some simple dietary choices.

Say no to juicing. Fiber is an important part of fruits and vegetables and helps you feel full, but juicing removes the fiber, leaving your hunger unsatisfied. In addition, since you do not have to chew, you end up drinking more juice and taking in more sugar and calories than you would by eating whole foods. 

World renowned physician Dr. McDougal confirms in his newsletter To Juice or Not To Juice that, “Increased consumption, reduced satiety, and higher insulin levels all promote weight gain.” If you are just craving a sweet liquid treat, blend the fruits and vegetables into a smoothie. You will still get fiber, and if you try chewing your smoothie before swallowing, you will get even more nutrients out of it. 

Learn to love kale. Determining which foods are healthiest has been made easy by the ANDI scale, or Aggregate Nutrient Density Index, which rates foods based on nutrient content. Can you guess what is rated highest? Kale scored a 1,000. Not to say that there are not other foods rated as high (swiss chard, turnips, collard greens), but kale is quick and easy to prepare and is more available, due to its current popularity. Ms. Ovnik, the vegan gal herself, recommends mushing avocado, fresh lemon juice, and salt into the kale leaves because it makes their consistency softer and easier to eat and is more satisfying to the taste. 

Sweeten without cheating. Alternatives to sugar that are not artificial and possibly cancer-causing (like Splenda and Equal) are all-natural dates or stevia. These sweeteners have a slightly different taste to them than sugar, and may take some getting used to, but they are worth the appreciation you will receive from your body when the results start to become apparent. 

Ch-ch-ch-chia. Chia seeds are convenient for losing weight and maintaining good health. They not only contain nutrients, but are also very versatile as you can add them to almost anything (pudding, almond milk, cereal, water) without noticing a significant difference in taste. Just when you thought they could not get any better, they help fill you up faster because they expand in your stomach and take up space that you might have otherwise filled with something unhealthy. 

A downside to chia seeds is that they are expensive, so it is better to make them last by only eating a tablespoon a day. Ovnik warns that they are still in the seed and nut category which is high in fat. However, a controlled amount does not hurt as long as you avoid going nuts.

Stand up for your rice. Brown rice, always. Have some willpower. Whole grains. White rice is bad. That's all.