Adding more food and crowding out

Changing eating habits can be challenging. Maybe you’ve tried
cutting out, swapping, and fasting and they haven’t worked for you.
Instead, try adding more!!
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How this works: At first, there’s no change to the normal diet, other than adding more healthy fruit and vegetables.
It’s good to work with the journal. As you add some pear, carrot, tomatoes, or lettuce, write it down and focus on this as a positive step. You will feel empowered and not deprived. As you add more veggies to meals or snacks, gradually reduce the portion of the usual foods you wish to cut down on, crowding them out.
Use positive language to describe the new foods. The more you try whole, unprocessed foods, the more you will enjoy them.
This is where, at first, there’s no change to the normal diet, other than adding more healthy fruit and vegetables.
If you like a cookie at break-time, simply add some nourishing foods around it.
The next step is to eat a smaller, healthier cookie and crowd it out with fruit and veg.
It’s easier than you think! See recipe section for this nutrient-packed cookie & other healthy, yum ideas.
Crowding out or adding more are especially useful ways to ensure your body is receiving nourishing food.
They are empowering strategies especially in these situations:
  • You’re not ready to cut anything out,
    but you know that certain foods
    nutrient-rich foods will address your
    health needs and increase wellness.
  • If you struggle to cut anything out and
    find yourself thinking about the
    removed food.
  • If you struggle to cut anything out and
    find yourself thinking about the
    removed food.
  • If you struggle to cut anything out and
    find yourself thinking about the
    removed food.
Even if you don’t change anything about your diet at first, start a new habit today by crowding out or adding more salad & vegetables.
Your body will benefit from the nutrients, especially if your diet has been low in fruit and vegetables which have so many micronutrients.
Crowd out the food you’re aiming to eat less of (in this case it’s bread), to create a balance and add a variety of micronutrients.
Once you’ve adopted some crowd-out strategies, move forward reducing foods you’re aiming to eat less of and moving onto swapping when you’re ready.
More about crowding out in Step 2.
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