“Carbs are the enemy!”
“Dairy causes inflammation!”
“Go gluten-free or go home!”
“Bananas have too much sugar!”
Sound familiar? Nutrition advice is everywhere, and it can feel like a full-time job just trying to keep up with what’s “good” and what’s “bad” this week. 😩
But I like to keep things simpler. Focus on just one habit to get started – Eat more minimally-processed foods.
So, what do I mean by “minimally-processed”? Think of foods that are as close to how they look in nature as possible: an apple instead of apple juice, sweet potatoes instead of chips, or fresh salmon instead of fish sticks.
Why bother focusing on this one habit?
- You get more nutrition in every bite. The more a food is processed, the more it tends to lose out on nutrients like fiber, vitamins, and healthy fats—while picking up extra sugar, salt, and other additives that you don’t really need.
- It’s good for your health—like, really good. Diets rich in whole, minimally-processed foods are linked to lower risks of all sorts of health issues, like heart disease, cancer, and type 2 diabetes.
- It helps keep your appetite in check. Whole foods are usually higher in fiber and protein, and lower in calories by volume, which means they fill you up better. It’s just easier to feel satisfied!
Now, don’t get me wrong—eating only whole foods is tough. That’s why I suggest thinking of it as more of a spectrum. Food isn’t just “natural” vs. “ultra-processed.” Most foods fall somewhere in the middle. So rather than trying to go 100% whole foods, aim to add more minimally-processed options than you’re eating now.
Here’s how that might look in real life:
- Swap that sugary breakfast cereal for some hearty oatmeal topped with berries.
- Choose a grilled chicken breast instead of chicken nuggets.
- Grab a piece of fruit instead of that packaged snack bar.
Start making these small shifts, one at a time. Focus on progress, not perfection.
Oh, and some processed foods? They’re actually not so bad! Things like protein powder, canned beans, and pre-chopped or frozen veggies can be great, convenient options to have on hand. Just keep an eye on the super-processed stuff (the bright-colored cereals and snacks that seem like they’d survive the apocalypse). If the list of ingredients is a long one, it’s more than likely a super-processed food.
So, what’s the key takeaway?
Eat more minimally-processed foods. Start small, keep building, and give yourself some grace. Remember, progress NOT perfection. You’ve got this!
Ready to start building healthier habits, one step at a time? Take a look at your next meal and see where you can make a simple swap. Small changes add up! 🎯
But if you’re feeling ready to go bigger and really crush those wellness goals, reach out to me! Let’s chat about how I can help you create lasting changes that fit your life and keep you moving forward. 💪✨