I got this email from a new reader the other day:
“I’m a picky eater and am probably an unhealthy eater. I need to open my mind to new foods and eating habits to get back on a healthy path.”
First of all, yay that she’s decided to up her game with food! Making that decision is half the battle (more than half, actually).
So now what?
What if you’ve been living on less-than-optimal food for so long that you don’t even know where to start with healthy food?
I remember the first time I walked into a Whole Foods Market. I wanted to “upgrade” my food choices because I just knew I’d feel better if I did; but “oh my god, what IS all of this stuff?!,” I thought.
If you’re at the beginning of your journey with healthy eating, this week’s post is just for you. (And if you’re a healthy eating pro, you might get a few new ideas anyway.)
The best thing you can do for your body – and the thing that ultimately gives you the energy you need to do other healthy stuff (like exercise) – is to upgrade your food choices.
Here are a few to get you started.
Replace…
1. Iceberg lettuce with dark leafy greens.
I don’t have anything against lettuce – especially really yummy fresh lettuce from my friend Lynn’s Seattle home garden – but nine times out of 10, I opt for something dark and nutrient dense instead. Baby spinach and arugula are my favorite salad bases. And if you’re not a fan of greens (yet), try these tips for sneaking them in.
2. White rice with whole grains.
White rice has it’s place in some dishes, but I kind of don’t see the point. It’s totally empty calories…your body burns right through it too. You’ll have way more energy – for longer – if you choose a whole grain (i.e. not stripped of its fiber, vitamins, and minerals) like brown rice, millet, quinoa, or wild rice. Experiment until you find one you like. Here’s a list of my favorites.
3. Soda with flavored water.
Kicking the soda habit is a challenge, I know; but this one tiny upgrade will up your energy 100 fold. Try adding slices of lemon, lime, or orange to your water to give it some flavor. If that’s still not enough, try adding Nuun All Day Hydration tablets. If nothing else, make having a glass of water first thing in the morning a habit.
4. Meat with beans.
Too much meat in your diet can be a serious energy sapper (so can too little, for some people). Beans are a tidy, efficient, and versatile source of protein without all the heart-clogging saturated fat. Try throwing them into a pan of garlic sautéed veggies with a little tamari or sesame oil and serving them over one of those tasty whole grains. Bam! Energy-boosting meal in 10 minutes (and they make great leftovers).
5. Butter with coconut oil.
I love me some butter (and get a little uppity when people go crazy with NEVER eating it…a little is fine for most people!), but coconut oil is my favorite “other oil.” I use it in smoothies to make them extra filling, on sweet potatoes (see below), and on my hands at night. Cooking oil + beauty product. Bonus! 🙂
6. Chips with nuts.
Eating a bag of chips doesn’t get you very far in terms of feeling satisfied or having sustained energy. Replace that crunch with the crunch of almonds or cashews. You’ll eat less and feel fuller longer. Yes, nuts have lots of fat, but studies show that people who eat nuts regularly actually manage their weight better.
7. White potatoes with sweet potatoes.
I’m kind of obsessed with sweet potatoes, even at this time of year. They’re like the perfect food, especially if you have a sweet tooth like me. Baked with a smidge of coconut oil, chopped walnuts, and a sprinkle of salt on top, they make an awesome snack, side dish, or even breakfast. (Try them in smoothies too – bake them first. 🙂 And they load you up with all kinds of body-loving nutrients like Vitamins A, C, and B6, potassium, and dietary fiber.
What about you? Tell me in the comments about your favorite food “upgrades”!
xo,
