Best Health's new Swap & Drop Diet book (available now in the Best Health bookstore) was featured on Wednesday's episode of The Marilyn Denis Show.

Dr. Susan Biali, a life coach and wellness expert who wrote the book's foreword, was there to talk about the Swap & Drop 12-week program which is based on making small, progressive changes to your eating habits.

While the program teaches you how to make smart swaps both with the food you eat at home and the food you pick up while you're on the go, Dr. Biali spoke primarily about healthier fast food swaps.

The biggest shocker of the show? The Keg's bruschetta appetizer which weighed in with a whopping 1,145 calories! Dr. Biali then unveiled the healthier option: The Keg's shrimp cocktail appetizer, which only has 127 calories. That's a difference of 1,018 calories! Make this swap once a month and you could save a total of 12,216 calories in a year.

Check out video from The Marilyn Denis Show to see what other swaps you missed.

Plus, you have until March 15 to enter the Best Health Swap & Drop contest for a chance to win 1 of 29 fabulous prizes totalling over $4,000.