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.
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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
- Almond Butter
- Cashew Butter
- Pea Butter
- Tahini Paste
- Pistachio Butter
- Sunflower Seed 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 Wilson is a Certified Holistic Health Coach (CHC) through The Institute for Integrative Nutrition and the owner of Farm Girl Fuel, LLC. Leading and educating with the holistic approach of the mind, body, and spirit, Kim helps women take back their health through simple nutrition and lifestyle changes. Getting to the root cause of what’s holding them back in the different areas of life. She is a huge advocate of the “food is medicine” philosophy and applies the same concept when helping her clients.
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