Striving to eat healthy can feel complicated enough for those of us who aren't R.D.s, but when you're trying to do right by the planet as well as your bod, choosing what to chew can be doubly vexing. In addition to having more habit-changing information about the environment than we did a half century ago (you can be sure June Cleaver never heard of global warming!), we have more choices at the supermarket—about 40,000 items versus 800—many of which sport vague and dubious labels.

As someone who believes that food should be fun, not fraught, I was reassured to learn that many bites that are good for the earth happen to do some pretty amazing things for your body, too. Try these tasty, eco-conscious swaps for a healthier planet and a leaner, healthier you!

Pass: Turkey sandwich
Yes, please! PB&J
Peanut butter lovers, rejoice! A tablespoon of natural nut butter or an ounce of nuts can slim you down and benefit your heart, say the pros. Plus, the process of growing plants uses less than a 10th of the fossil fuel required to raise animals. Check that peanuts and salt are the only ingredients to ensure you're not getting added sugar—there's plenty in the jelly!

Pass: Cereal
Yes, please! Rolled oats
Much more energy goes into creating sugary cereals than old-fashioned oats. Bonus: Oatmeal is low on the glycemic index, which means you digest it slowly and stave off the tummy grumbles longer than when you eat cereal. Plus, it's full of fiber. Make it taste indulgent by sprinkling it with fresh or dried fruit, or dig into Hot Autumn Apple Oatmeal. You'll be bowled over by the body benefits!

Pass: Cheese cubes
Yes, please! Edamame
Not only do soybeans have one third the calories of cheddar, they also have only 1/17th the global impact. Need another reason to jump for soy? It's a whole protein, so it helps build muscle, and it contains calcium, iron, zinc and B vitamins, especially important if you don't eat a lot of red meat. Toss the little green gems into your salad instead for a lean, green lunch.

Pass: Garlic powder
Yes, please! Garlic
A bulb of garlic takes less energy to produce than its jarred, powdered distant cousin because it's less processed. And its packaging is completely biodegradable. Unadulterated garlic is also an immunity booster, and it reduces inflammation and staves off viruses, thanks to a flavonoid it contains called quercetin, which is a natural immunity booster. Who knew your seasoning could help prevent sick days?

Pass: Dining in front of the tube
Yes, please! Tuning out before you dig in
Letting your set go dark saves energy, yes, but paring down your TV time can pare down your figure, too. Women who watch three to five hours of television a day up their risk of obesity by 70 percent, a study in The Journal of the American Medical Association finds. Watching even two hours a day makes you 23 percent likelier to be obese. Turns out sofa spuds eat more sweets, red meat and refined carbohydrates (none of which do many favors for the environment or your belly) and fewer fruit and veggies than those who view more selectively, because they're tuning into what's going on in their shows rather than what's going into their mouth. Savor a few of your must-see shows, just not during supper! I love American Idol and Entourage.

Glean more surprising secrets to nibbling nutritiously and deliciously every day on the Healthy Bites blog on Self.com. And check out these 11 ways to change your weight fate!

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