I wanted to take a little time today to talk about Healthy Food Swaps.
I find that some of my clients are ready to take steps to becoming healthy and start eating better, but that they are fearful of jumping right in. This isn’t an all-or-nothing way of life, and I think a lot of people don’t know that.
So what do you do to start to make the steps without eating only raw vegetables for every meal for the rest of your life, ultimately setting yourself up for failure?
I’d like to introduce you to the idea of a Healthy Food Swap. It’s super easy, I promise. When faced with a food choice, can you make a SLIGHTLY healthier decision? Can you ask for dressing on the side, or even olive oil over dressing all together? Can you get BAKED chicken, rather than FRIED? How about swapping your flavored coffee creamer for a dash of cinnamon and some 2% milk?
The possibilities here are endless. This allows you to still enjoy nearly all of the food you love but starts you on a path to a happier, healthier life. Adopting a Healthy Food Swap lifestyle allows you to test the waters of improving your eating and overall health. It allows you to slowly introduce nutrient dense food while slowly cutting out processed, not so great for you food.
I promise, after just a little bit of learning, and maybe getting a few questions answered, you’ll be a Healthy Food Swap expert in NO TIME and well on your way to achieving all of your health and fitness goals, no pain or terrible diets required!
Here are my top 10 favorite rules to follow when cleaning up your diet and swapping healthy foods:
Eat More, Not Less! Eat 5-6 smaller meals each day, spaced at 2 ½ to 3 hour intervals.
Swap a cup of coffee or soda for a glass of water once a day.
Have a cup of frozen grapes of a popsicle or ice cream.
Use a small plate, rather than a large plate.
Use cinnamon instead of sugar.
Enjoy oatmeal over boxed cereals.
Pack lunch rather than eating out.
Pour your food into a cup or bowl rather than eating straight from the box/bag.
Swap processed dressing for olive oil and balsamic.
Swap chips for air popped popcorn.
Now I challenge you to start swapping out less healthy options for a healthier alternative. Start slow if you need to. There's certainly no shame in that! Maybe you start with adding a little more water, and next week you begin to pack your lunch. There's no need to jump in, two feet first, but once you start to make healthy food swaps part of your daily life, I'm certainly you will notice some wonderful improvements!