Crowding Out: A Mindset Shift for Your Eating Habits & Healthy Food Swaps

Healthy and easy food replacements

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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healthy food swaps

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

White Rice

Vegetable Oil

mindful eating habits


  • Greek Yogurt
  • Hummus
  • Homemade Guacamole
  • Pesto
  • Mashed Avocado
  • Vinaigrette Dressing


Peanut Butter

Whole Milk

Fruit Juice or Sodas

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
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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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