By 
This post contains affiliate links, meaning that if you choose to click through and make a purchase, Sass Magazine may receive a small commission at no cost to you. We only suggest products we love!
A term that was coined by the Institute for Integrative Nutrition, when applied to eating habits “crowding out” is a simple and effective concept that involves focusing your attention on eating healthy foods instead of trying to avoid unhealthy foods. It is the natural process that happens when you add more whole and healthy foods to your diet, which “crowds out” the bad food items. If you’ve ever been on a diet plan it’s likely that you were given a list of foods to avoid. This tends to make us feel like we are being punished or deprived. So, when the “diet” comes to an end, it’s common to return to old eating habits and desires.
Read more about crowding out in The Shift Issue.
You Might Also Be Interested In:
- Good Mood Food: Nutrition and Your Mental Wellbeing
- What Are Acai Bowls and Why Are They So Popular?
- The Ultimate Healthy Grocery List On A Budget
Simple Healthy Food Swaps
Want to practice mindful eating and a healthier lifestyle, but not quite sure where to start? We’ve made a list of easy and healthy food swaps that you can use every day. These simple substitutions will help you maintain healthy eating habits without giving up some of your favorite dishes!
White Pasta
- Quinoa Pasta
- Whole Wheat pasta
- Chickpea Pasta
- Beet Noodles
- Zucchini Noodles
- Spaghetti Squash
- Soba Noodles
White Rice
Vegetable Oil
- Coconut Oil
- Avocado Oil
- Sesame Oil
- Mashed Bananas
- Unsweetened Applesauce
Mayonnaise
- Greek Yogurt
- Hummus
- Homemade Guacamole
- Pesto
- Mashed Avocado
- Vinaigrette Dressing
Sugar
- Honey
- Pure Maple Syrup
- Cane Sugar
- Agave Nectar
- Pureed Banana
- Stevia
- Unsweetened Applesauce
Peanut Butter
Whole Milk
- Almond Milk
- Oat Milk
- Coconut Milk
- Rice Milk
Fruit Juice or Sodas
- Coconut Water
- Favored Mineral Water
- Kombucha
- Lemon or Fruit-Infused Water
- Cucumber Water
- Herbal Tea (hot or iced)
Butter & Margarine
- Mashed Avocado
- Earth Balance
- Pureed Pumpkin
- Greek Yogurt
- Coconut Oil
- Ghee
- Unsweetened Applesauce
White Bread
- Corn or Whole Grain Tortilla
- Portobello Mushroom
- Cucumber Slices
- Cabbage or Lettuce Wrap
- Rice Paper
- Rye or Whole Wheat Bread
- Ezekiel Bread
- Rice Cakes
These easy and healthy food swaps will help you change your eating habits. Read more about “Crowding Out” and how to change your relationship with food in The Shift Issue.
Kim Wilson
Kim is an integrative life coach, trauma informed yoga teacher and reiki practitioner. Through a holistic and bio-individual approach, she helps women reinvent themselves after a tragedy, trial or trauma.
http://www.kimwilson.me/
What do you think?