At the Institute of Integrative Nutrition, we were taught the concept of “crowding out” unhealthy foods by “adding in” healthy foods.
This simple concept makes upgrading your healthy life so much easier and doable.
Transitioning to a healthier way of eating may seem daunting, so here are some tips to keep in mind. This may be a big change, so take it a step at a time.
Six tips that will help you ease into healthy eating.
The dietary changes you’re making should not feel restrictive, overwhelming, or hard to live with.
Many people rely on processed foods purchased from the grocery store or food prepared in restaurants for take-out. Many also eat fast food from time to time.
Some people don’t want the inconvenience of preparing food at home or they wait so long to have a meal, they think fast food will be, well … faster.
Transitioning to a healthy diet becomes a high priority when health is at stake. Getting a diagnosis of heart disease or diabetes should not have to be the reason, although its a very good one!
We can all use more healthy, whole foods in our diet to protect our health.
This may be a big change, so take it a step at a time.
Pick one or two changes from the list below to make now, and once those are in place, pick one or two more.
By adding in healthy choices, you’ll be using the principle of “crowding out” unhealthy ones.
Add in these healthy tips instead of completely changing your diet overnight. Doing so will make choosing healthy, whole foods part of a gradual lifestyle change and something you can totally live with.
Transitioning to a healthier way of eating may seem daunting, so here are some tips to keep in mind:
- Eat vegetables at most meals. Think salads, side dishes, soups, or even adding veggies to your sandwich or wrap.
- When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving.
- If you eat meat, it’s best to choose organic, grass-fed, and hormone-free so you get the maximum nutrients possible without the harmful pesticides residue, antibiotics, hormones, etc. Consider substituting beans or lentils one or more times per week in place of meat.
- Fill your pantry with healthy food choices that are ready to eat and go. Snacks like unsalted nuts, seeds, nut bars (without added sugar) or whole, fresh fruit are good for ‘grab and go’.
- Never leave the house without food if you’ll be gone for more than 2 hours. Remember, eating healthy foods on a regular basis will help you avoid unhealthy choices. You shouldn’t allow yourself to get too hungry because we all know that we’ll overeat if we’re “starving”! Make up some of your own trail mix (avoid ready-made trail mix as most of them have hydrogenated oils and sugar-laden ingredients) or bring a small cooler of fresh food you’ve prepared in advance to keep in the car.
- Most importantly, don’t be too rigid. Planning ahead and making small changes over time will make a dramatic difference in your health. Plus, it makes the changes easier to stick to.
Bottom line: Add in more fruit and vegetables, plan ahead, have some “go to” snacks on hand, and be flexible! You’ll be crowding out processed food in no time.