Consider a gentle reset with whole, natural foods. Real foods include things like colorful veggies, fruits, whole grains, beans, nuts, eggs, fish, and poultry without the additives. Here are simple ways to return to nutrient-rich eating.
Keep Things Simple
Fill half your plate with vegetables and fruits and the other half with protein foods, whole grains, or starchy vegetables like sweet potatoes, corn, or peas. Add olive oil, avocadoes, nuts, or other heart-healthy plant fats.
Shop the Outer Isles
Shopping outer supermarket isles offers a better selection of whole foods vs. highly processed, pre-packaged items. Look for perimeter-fresh fruits and vegetables, fresh poultry or fish, and low-fat dairy or plant-based alternatives.
Make Easy Swaps
Simple whole-food swaps can add extra nutrients. Choose brown rice, quinoa, or cauliflower rice in place of white rice. Eat fresh or frozen protein foods vs. fried alternatives and swap traditional pasta with whole-grain or zucchini noodles.
Choose Nutrient-Dense Snacks
Forgo packaged snacks in favor of fresh fruit dipped in nut butter, veggies with hummus, baked veggie chips, nuts, or Greek yogurt.
Limit Dining Out
Home cooking makes it easier to consume non-processed meals. Limit dining out so you have complete control over your whole-food ingredients.
The bottom line is to stick to natural foods rich in nutrients with less added sugar, sodium, and mystery ingredients.
Your Challenge:
Option 1: Swap white bread, regular pasta, or white rice with a whole grain or vegetable.
Option 2: Eat fruits and/or vegetables at each meal.
Option 3: Replace fried meat with un-breaded fish or poultry.
Go Above & Beyond: Choose one snack or meal today and replace it with a more natural, less processed alternative.
