You’re overwhelmed by trying to figure out what healthy eating actually is.
You’re tired of boring “diet” meals.
And if you ever have to eat grilled chicken breast with broccoli again, you’re going to punch someone.
And guess what? Me too.
Today, we’re going to talk about simple concepts that make healthy eating a little easier to tackle.
Here are the concepts we’ll be covering:
- Crowding out unhealthy foods – the easiest first step EVER
- Eat From the Rainbow – A Starter’s Guide to Healthy Meal Planning that has Nothing to do with Skittles
- Small, sustainable changes you can make overtime
CROWDING OUT - THE EASIEST FIRST STEP EVER.
Crowding out is a term coined by Joshua Rosenthal, MScED.
Joshua is the founder & director of The Institute of Integrative Nutrition.
Crowding out is an easy first step, because – simply put – you crowd out the unhealthy food in your diet. ⠀
Maybe you’ve been given a long, complicated list of foods to avoid & foods to eat.
And this is just one more reason why you’re turned off by healthy eating. ⠀
Crowding out is different, because…
- By eating foods that are good for you, you will simply have LESS ROOM for unhealthy foods. ⠀
- By adding healthy foods (i.e., fresh & real) to your meals, you will automatically consume more nutrition & gain more energy from your meals.
- In addition, you will add more water, fiber, & protein to your diet. ⠀
Getting started is super simple.
Eat what you normally eat, but add more healthy foods to your plate.
Maybe you’re not convinced.
So, let’s talk about crowding out breakfast.
Here are some breakfast ideas you can try this week:
- English muffin with lightly sautéed spinach, mushrooms, & peppers, as well as a side of seasoned white beans drizzled with EVOO.
- Oatmeal with nut butter, berries, & sliced apple or pear. ⠀
- Bacon & eggs with lightly sautéed onion, garlic, & brussels sprouts.
EAT FROM THE RAINBOW - A STARTER'S GUIDE TO HEALTHY EATING THAT HAS NOTHING TO DO WITH SKITTLES
So now that I’ve mentioned bacon, maybe you trust me a little more.
Since you need to take this healthy eating thing a little further, let’s talk about eating from the rainbow.
Is this a Skittles reference?
Eating from the rainbow means that you choose fresh fruits & vegetables from every color of the rainbow when building your grocery list. ⠀
First, begin your shopping trip in the produce aisle.
Below are seasonal fruits & vegetables that I easily find at the store or grow in my garden.
As you can see, this list also includes staples (i.e., items that are included in almost all of my recipes).
It also includes additional meat proteins & tofu in the black category, & sweet and salty snacks.⠀
Seems easy enough, right?
When building your grocery list, I encourage you to lean towards buying more vegetables than fruits.
They are usually more filling & you NEED your greens.
Once you have all of your items at home, you may be thinking…
Now what? What am I supposed to make with all this?
Here’s the truth.
Fresh food is way more flavorful & forgiving to cook with than frozen & processed foods.
Which means, that it’s relatively easy to toss things in a pan, season lightly, & create a tasty meal.
To make a meal…
- Choose several different “colors” to add to your meal.
- If eating fresh & raw fruits & vegetables, consider rounding out your meal with fats & proteins.
- If cooking, add your most dense vegetables & proteins to the pan first. Cook those about half way, & then add the other items.
Right now, you might be panicking, because I didn’t give you any recipes.
Listen. You’ve got this.
Taste the food. Smell the food. Let your senses & the force guide you.
If you’re totally not okay with that, check out this website where you can plug in your ingredients.
The magic of technology will give you recipes.
SMALL CHANGES OVER TIME ARE SUSTAINABLE.
So, you’re on board with crowding out.
You’ve got your list.
You bought bacon.
And my rebellious sans-recipe nature hasn’t scared you away… YET.
What other choices can you make to eat healthier?
Keri Gans, a registered dietician & author of “The Small Changes Diet”, suggests making small changes overtime, such as:
- replacing white breads & pastas with whole grain breads & pastas
- opting for roasted or baked potatoes rather than fried
- swapping out white rice for black or brown rice
- adding a variety of grains to our diet (i.e., quinoa, teff, millet, etc)
- having dressings & gravy on the side
- using healthy fats & oils (i.e., ghee, coconut oil, grapeseed oil, etc)
My additional suggestions are to:
- use plain Greek yogurt with lemon juice, spices, & herbs instead of fatty dips like sour cream & chip dips
- eat your vegetables first
- chew slowly (why? digestion starts in the mouth & chewing slowly ensures you get ALL of your nutrients)
If you like journaling & want to break this all down, try answering the following questions:
- What is currently working well about what you eat?
- Where do you feel stuck?
- What actions could you take to get unstuck?
Feeling inspired to create a healthy meal, but not sure where to start? Try my Build-A-Meal Workbook now!