Maybe that’s easier said than done, but today I’d like to talk about a few simple ways to add more whole foods into your daily food rotation.
Obviously, I am going to start with breakfast. I like to eat in the morning. There, I said it…I like to eat. And I do eat. A lot. I stay away from processed, refined foods and stick with whole grains, like oats and lots of colorful fruits and veggies. The message hasn’t changed-breakfast is the most important meal of the day. It is your fuel. Have a banana. Have a piece of whole grain toast with some nut butter. Just eat! If you are used to starting your day with just coffee, just try some fruit or some oatmeal and see how that makes you feel. Jump on the avocado toast bandwagon-you will thank me later!
Let’s move on to lunch. Are you having a salad? Does the salad have some nice leafy greens or is it just iceberg or romaine lettuce? Try adding some dark, leafy greens to your salad. Chop up some kale very finely or throw in a few handfuls of broccoli slaw to amp up the nutrients. Cruciferous vegetables (cauliflower, broccoli, brussel sprouts) will fill you up and provide much needed fiber in your diet.
Maybe you’ve decided to have a sandwich or a wrap for lunch. Try swapping the white bread or wrap for a 100% whole wheat bread, pita or wrap. There are so many great breads in the stores. I love Dave’s Killer Bread (the green wrapper is my favorite). Trader Joe’s also sells a delicious 100% whole wheat pita. Again, that whole grain will fill you up and provide some fiber too.
And don’t be afraid of potatoes. Potatoes get such a bad reputation as being too carby or unhealthy. Believe me, potatoes are magic food. It’s not the potato, it’s the unhealthy toppings that most people put on top that make them a poor choice. I absolutely love Yukon Gold potatoes. They have a super creamy taste. Try topping them with your favorite salsa-you will love them!
What’s for dinner tonight? Whether you are eating in or dining out, it is possible to make some easy swaps for healthier options. If you’re cooking pasta at home, try whole wheat pasta instead of white pasta. If you’re making a stir fry, use brown rice instead of white. Cauliflower rice is also a great option to replace traditional rice. It’s becoming much easier to find in the grocery store. Swapping cauliflower rice is a great option and is a great way to amp up your daily vegetable intake. Spiralizing your veggies is also a great option as a pasta replacer. You can buy spiralized veggies in the grocery store or make them yourself. A quick saute of zucchini spirals with some pasta sauce is a healthy and filling dinner.
When you’re dining out, “just say no” to the bread basket. It’s usually highly processed white bread. I would only break this rule if the restaurant is known for its homemade, scrumptious bread. If it looks like dinner rolls from the freezer, skip it! Scan through the menu and look for key words like “steamed” or “braised”. Try to avoid “pan-fried” or “crispy” anything. Ask a lot of questions if you want to know how foods are prepared. Oftentimes, substitutions can be made, it’s just a matter of asking for what you need.
You may have read this and thought to yourself, oh, Heidi, this is all common sense, I’ve heard all of this before. You’re right, it is. But I’m asking you to try one thing at a time. Maybe tomorrow you will just make a change to your breakfast. Try that for a week. Next week, add some new veggies to your lunch and do that all week. And finally, start incorporating some whole grains to dinner. Before you know it, you will start to crave and need those whole foods. Believe me, your body is going to thank you. Feed your body what it needs. It’s as simple as that.
Leave a comment and let me know what you’ve done to add whole foods into your diet. What would like to see next on my blog?
See you in the kitchen soon,