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Making Smart Substitutions
Even small changes to your diet can create dramatic changes to your health in the long-term. Use this chart to help you make some very simple, yet substantial substitutions to your daily food choices. These substitutions will help your body become more balanced and enable you to decrease cravings, eat higher-quality foods, and lose weight.
| Replace... |
With... |
To get... |
| Vegetables and Fruits |
| Canned vegetables and fruits |
Fresh (or frozen, if fresh is unavailable) vegetables and fruits |
- Abundant nutrients
- More energy
- More fiber to feel fuller
- Less energy crashes and less fatugue
|
| Iceberg lettuce salad |
Romain lettuce, mixed field greens, red & green leaf lettuce salad; then add sprouts, carrots, radishes, etc. |
| Packaged and sugary snacks and candies |
Fresh fruit or sliced veggies |
| Replace... |
With... |
To get... |
| Whole Grand and Flour Products |
| White bread |
Whole grand or sprouted bread |
- More fiber to feel fuller
- More nutrients
- More balanced blood sugar levels
- Less energy crashes
|
| Refined and sweetened breakfast cereal |
Whole grain cereals (hot or cold); add berries and sliced banana |
| White pasta or white rice |
Whole grain pasta (whole wheat pasta, etc.) or whole grains (barley, brown rice, wild rice, etc.) |
| Replace... |
With... |
To get... |
| Proteins |
| Non-organic animal proteins, milks, and cheeses |
Lean animal proteins (eggs, chicken, turkey, fish, buffalo, beef, pork, etc.) that are free of hormones and antibuitics; organic yogurt adn low-fat cheese |
- Fewer hormones, antibiotics, chemicals, and preservatives for your body to process
|
| Processed proteins (sausage, pepperoni, hot dogs); preserved deli meats with nitrates |
Natural deli meats and lean proteins |
| Replace... |
With... |
To get... |
| Sweeteners |
| Processed sweeteners; white sugar, high fructose corn syrup, artificial sweeteners |
Natural sweeteners; honey, maple syrup, molasses, agave nectar, brown rice syrup, sucanat, stevia, xylitol |
- More nutrients
- A more mild effect (from some) on your blood sugar level
- Sweeteners that will not negatively impact your immune system
|
| Replace... |
With... |
To get... |
| Beverages |
| Coffee; black tea (for some people) |
Herbal teas; green tea, red bush tea, white tea |
- Less or no caffeine
- Higher and more consistent energy
- Fewer chemicals and additives
|
| Soda (even "natural" soda); sweetened beverages and fruit drinks; artificially sweetened beverages |
Water; sparkling water; fresh juices (no added sugar) |
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