As a health coach, teaching my clients to replace refined/processed foods with whole/natural foods not only rejuvenated them, reaching their optimum best and achieving their life goals but also making the small changes into their diets is what made the big difference.
I have put together some tips to help you make that change.
Small Change #1 Fuel your body, Food is fuel
Eat every 3-5 hrs
Get at least 7 hrs of sleep
Small Change #2 Brighten your Plate Naturally
Eat 1 serving of fruit for breakfast
Add Veggies/Fruit to Lunch
Start dinner with a Salad
Add a veggie to Dinner
Snack on 1 piece of fruit a day
Small Change #3 Think before you drink
Drink 8 cups of Water a day
Sip on waters with gas or club soda in place of regular soda (add a splash of lemon/cranberry/bitters)
Switch skim or low-fat milk
to Whole Milk, add water to it or switch to almond milk/rice milk
Choose 100% Fruit Juice Drinks (no more than 8oz/day)
Ditch “fancy” coffee drinks
1 Glass of wine or beer or cocktail per day
*Note: If at a party for every other drink or every 2 drinks, drink a glass of water/club soda/coconut water
Small Change #4 Give your Carbs a Makeover
Reduce your Serving Size
Increase fibre at Breakfast
Brown your Bread
Fix your Pasta (mix with whole wheat/gluten free)
Redo your Rice (mix with veggies/brown rice/quinoa)
Slim your Potatoes
Small Change #5 Go Easy on the “Extras” and make savoury swaps for old standbys
Ask for Dressing Sauces/Gravy on the Side
Slim your Sauces
De-Fat your Spreads and Toppings
Use Extra Veggies as an Extra
Small Change #6 Skinny your Meat
Limit red meat to 2 servings per week
Eat Fish 2x a week minimum
Always remove skin from Chicken and Turkey
Never fry and be sure to trim visible fat
Aim for one meatless meal a week, example Meatless Monday!
Small Change #7 Fat the right kinds and amounts of Fat
Limit fat intake to 25% of calories
Limit Full-Fat cheese to once per day.
Terminate Trans Fat
Small Change #8 Tame your Sweet Tooth and Saltshaker
Prepare for midday cravings
Short circuit nighttimes’ cravings
Halt cravings in their tracks
If you overindulge, get back on track right away!
Small Change #9 Share Food and Good Times with Advance Planning and Without the Guilt
Dine out don’t Pig Out
Celebrate the event, not the food
Treat “The Holidays” as one day, not one month.
Take a vacation from work, not from eating Smart!
Small Change #10 Get Moving
Make exercise time- Playtime
Start slowly, and be active 5 days a week
Step it up!
Find your Exercise WHY!!