Swap out processed products for these whole food, nutrient-dense ingredients to satisfy your senses without saying “sayonara” to the dishes you love.
You don’t have to feel deprived to reap the benefits of good health. You can enjoy the “good stuff” without packing on the pounds. Think about it, what’s the best part of a sandwich? If you ate the bread by itself, it probably wouldn’t be very tasty. The delicious ingredients are the healthy ones such as freshly carved roast beef, creamy avocados, and caramelized onions. By swapping out processed products for whole foods, you can enjoy food even more and benefit your health.
Make the switch from grains to greens by choosing wraps made from lettuce, leafy greens, cabbage family veggies and sea vegetables.
In general, darker greens such as spinach and kale contain more nutrients than lighter greens. Dark greens are rich in antioxidants, iron, fiber, and vitamins A, K and C. Greens also alkalinize the body, support the liver and promote healthy gut flora. To improve flavor and digestion, enjoy cruciferous veggies lightly cooked.
Best: leafy greens, cabbage & sea vegetables such as spinach, kale & kelp
Better: lettuce such as romaine, or gluten-free bread
Alternatives: sprouted, brown rice or sourdough baked goods (bread, tortillas)
Avoid: whole wheat, white & other glutenous baked goods
Protein: lentils, beans, legumes, eggs, fish, seafood, bison, beef, poultry, etc.
Fats: avocados, nuts, seeds, nut/seed butter, olives, raw dairy products, etc.
Vegetables: tomatoes, peppers, carrots, cucumber, radishes, celery, etc.
Fruits: apples, oranges, berries, cherries, pears, peaches, pomegranate, etc.
Herbs & spices: garlic, ginger, basil, parsley, cilantro, dill, etc.
Dips: salsas, guacamole, hummus, pesto, vinaigrette, and Primal Kitchen dressings.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,