As a nutritionist I am often asked what I would remove from someone's kitchen cabinets. So today I decided to share my top 6 items I would work on reducing in someone's diet. I never advocate for full removal of all items at once because I think it creates a restrictive behavior with foods. I do think certain items can be dramatically reduced to help us feeling our best and here are some of them!
1.Sugar filled yogurt- Yogurt can be great for your digestive system but only if you are purchasing the right kind. The flavored and low fat varieties sold in the store are loaded with excess sugar and other artificial ingredients. I always recommend clients purchase the raw milk or whole milk variety in the plain flavor. You can always add in flavor in the form of fresh fruit, nuts and seeds!
2.Protein/granola bars- Protein and granola bars are one of the top foods marketed as ‘healthy’. However many of them contain tons of added sugar and other ingredients. You often get a really high caloric intake from them but without a satisfying result. Try opting for bars like epic bar paired with a piece of fruit for a longer source of quality energy and more satiety.
3.Low fat milk- Just like yogurt, milk can be great for you when purchased in the right format. Opt for raw milk if you have it available to you at a local health food store or by searching this database. If you don’t have access to raw milk look for unhomogenized whole milk, I recommend Organic Valley’s grassmilk.
4.Shakes- Shakes are often placed on the market and advertised as a dieting meal replacement. However what the industry doesn’t tell you is what’s actually in them. Like most foods they are often packed with fillers, preservatives and artificial ingredients which can cause issues like feeling addicted to the product, upset stomach and other digestive issues. Not to mention they are void of nutrients which causes us to feel depleted of energy. Make your own shake by purchasing a quality protein powder and throwing together one of the smoothies from my Ebook Super Smoothies.
5.Bread- Yes, even whole wheat bread. Bread is an overly processed and overly consumed food item in our society. It has many preservatives to make it shelf stable and is hard for our body to digest. In addition it can cause an imbalance in the bacteria in our gut and provides little nutritional value. If you have trouble breaking up with bread try a freezer variety like Ezekiel first. You can always receive your carbs from a whole food source like sweet potatoes, butternut squash or other starchy root vegetables. This helps you gain nutrients and satiety with your meal too!
6.Vegetable oils- Vegetable oils like corn, canola, etc. are what are known as hydrogenated oils. When we consume hydrogenated oils we alter the makeup of our cells and causing things like inflammation in the body. Always opt for high quality oils to get the biggest nutritional bang for your buck like coconut, ghee, grass fed butter, and cold pressed olive oil to name a few.
If you’re still not sure how to make the transitions to some of the alternatives or find healthier swaps, I offer this as part of all my services with my clients to help make their healthy lifestyle as simple and effective as possible! Which of these surprised you or feels the hardest to give up?