Healthy Food Swaps

Updated: Feb 10

Rule #1 to up-level your nutrition is to replace starchy & refined carbohydrates with whole food alternatives.


Why is this such an essential step to kick starting weight loss, energy, mood and hormone balance? Because when you consume starchy & refined carbohydrate foods it sends your blood sugar on a rollercoaster ride that is incredibly taxing on your body systems. Too many loops on Mr. Toad’s Wild Ride will interfere with your body’s ability to properly digest food, deplete you of vital nutrients and lead to an array of consequences including: 


- weight gain & difficulty shedding unwanted pounds

- energy swing

- sugar cravings

- mood disorders

- digestive upset

- nutritional deficiencies

- chronic inflammation 

- leaky gut 

- autoimmune & degenerative disease 


What do I mean by starchy & refined carbohydrates?  Grains and sugars that have been processed down from their original plant form and are now stripped of all bran, fiber, and nutrients.

Examples of such foods include: white flour, granulated sugar, white rice, bread, muffins, bagels, crackers, pancakes, pasta, pizza, tortillas, cereal, french fries, baked desserts, ice cream, soda & juice. (Just to name a few.)


Try these Healthy Food Swaps to upgrade your nutrition for the new decade:


Juice & soda Sparkling water w/ muddled fruit & fresh herbs and/or dash of juice. Dilute to 50% water / 50% juice. 

Tortillas & Burger Buns Butter, iceberg or romaine lettuce for taco shell and bun, or make it a "bowl" served with all your favorite fixings over mixed greens or cauliflower rice.  (Click here for Lettuce Wrap Taco recipe.)

Crackers & Chips Sliced cucumber, carrots, bell peppers - dip in guacamole, hummus or greek yogurt. 

French Fries Sliced, seasoned and baked sweet potatoes or parsnips.


White Rice Cauliflower and broccoli "rice" 

Wheat & White Flour

Almond meal and coconut flour - great for baked goods like muffins, cookies & pancakes.


Pasta Zucchini noodles or spaghetti squash

Refined sugar & artificial sweeteners Grade A maple syrup, raw honey

Breading Crushed macadamias or pistachios for breaded chicken or fish.

Ice Cream Banana + Avocado Ice Cream (Click here for Ice Cream recipe)


#nutrition #nutrientdense #paleo #eatrealfood #whole30 #naturalhealth #nutritionist #functionalnutritionist #nutrition #functionalnutrition #foodasmedicine

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