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.
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.