It can feel like a lot of pressure to think you need to eat “perfectly” all the time…there’s never one true definition for this anyway and what works for one person might not work for another. We are all unique after all.
However there is certainly a lot you can do to upgrade the food choices you make at each meal, whether you are cooking at home, grabbing something on the run or eating out at a beautiful restaurant. Today we have some suggestions for some simple upgrades that will up the nutrition you receive from what you eat, decrease the refined sugars, salts and preservatives and get you moving to a more whole food diet.
But first, let’s get clear on who the “bad guys” are in food choices.
The Bad Guys – Best To Avoid
Refined white sugar (candy, cereal, processed foods)
High fructose corn syrup (processed foods)
White flour (pasta, bread, pastries, cookies, cakes)
Hydrogenated oils, trans fats
MSG & other flavor enhancers (processed foods, chips, most anything with flavoring, sometimes found in Chinese food)
Dyes, e #’s, preservatives
Fast food, deli meats, mystery meat
Pasteurized cow dairy, processed soy
Easy Food Upgrades
White rice < brown rice < quinoa, millet, buckwheat
White pasta < buckwheat, quinoa pasta < spaghetti squash, zucchini noodles
White bread < spelt bread < ezekiel bread, brown rice bread < veggie wraps
Deli meat < organic grass fed meat < wild fish < sweet potatoes, yams
Milk chocolate < dark 70% Chocolate < raw chocolate
Soda < sparkling water w/ fresh juice < kombucha, kefir < green juice