• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
Wellness Mama script logo

Wellness Mama®

Simple Answers for Healthier Families

  • About
  • Favorites
  • Podcast
  • Blog
  • Shop
  • Health
  • Natural Home
  • Motherhood
  • Mindset
  • Natural Remedies
  • Beauty
  • Organization
  • Travel
  • Reviews
  • Recipes
How to implement nutrition changes
  • Health

How to Implement Nutrition Changes

Katie WellsFeb 23, 2012Updated: Oct 31, 2019
Reading Time: 4 min

This post contains affiliate links.
Click here to read my affiliate policy.

Wellness Mama » Blog » Health » How to Implement Nutrition Changes
Table of Contents[Hide][Show]
  • Nutrition Changes: Clean Up the Kitchen...
  • Restock with Quality+−
    • Meats
    • Eggs
    • Fish/Shellfish
    • All Vegetables
    • Fruits
    • Nuts, Seeds, Oils and Fats
    • All Natural Herbs, Spices and Condiments
    • Drinks and Desserts
  • Have a Plan

When trying to implement nutrition changes, it can often be overwhelming to think of all the changes that need to be made and figure out what should be done first.

Choosing healthier, unpackaged food options requires more planning, so I’ve outlined below some of the most important steps to take in order of importance.

Nutrition Changes: Clean Up the Kitchen…

Having healthy foods on hand (and getting rid of the unhealthy ones!) will make the transition easier, as you won’t have to rely on willpower alone during the first few days when the adjustment can be tough.

Clean out your pantry and start choosing healthier options. For the most part, throw the unhealthy foods away, though there are some practical household uses for some products like flour, sugar, vegetable oil and oatmeal.

I’ve found it easier to just throw all the junk away at one time. This makes the transition easier in the long run, though perhaps a little tougher for the first few days. If your family is holding an armed rebellion at the idea of you throwing away their frozen waffles, cereal, and chips, a baby-step approach may be needed.

If you can only make the transition a few steps at a time, these are the foods I’d recommend removing (in this order):

  1. Wheat and other gluten containing grains– Especially for at least 30 days, it is important to remove grains completely (check condiments, sauces, etc… it’s in everything!) to see how your body responds to them. Many people have digestive or other issues with grains, but don’t notice until they remove them from their diet.
  2. Vegetable Oils– It was really a toss up between this and grains for the most important to remove. Vegetable oils are artificially created, often rancid, oxidize easily and are high in inflammatory Omega-6s. No one should be consuming them at all, but it is especially important to remove them if you are pregnant or have small children, as they need quality fats (coconut oil, butter, animal fats, olive oil, etc.) for proper brain and tissue development!
  3. Sugar- Another toss-up for number one, but this one is a no-brainer. There is no biological need for sugar, especially in the processed forms that exist today, and many health benefits to removing it. Sugar is toxic to the liver and can lead to a host of health problems, especially when it is over-consumed. At least during the wellness challenge (and hopefully forever)… get rid of the sugar!!
  4. Processed Meats- If possible, switch to organic, nitrate free versions of foods like bacon, lunch meats, sausage, etc. to avoid the nitrates and other additives.
  5. Non-Organic Meats– If possible, switch to organic meat options. Choose exclusively grass-fed beef if possible (check for local farmers in your area) or completely free-range poultry and eggs.
  6. Non-Organic Vegetables– When possible, choose organic vegetables, at least for the top 12 that are most likely to have high levels of pesticides. If you can’t buy only organic, just soak fruits and vegetables in vinegar water (1/2 cup per a sinkful) and use a natural fruit and vegetable wash to clean them and remove residue.
  7. Dairy- Some people will find they have to remove dairy completely, while others tolerate it pretty well. Either way, remove the processed, ultra-pasteurized versions and milk (unless raw and in moderation) and stick to raw cheeses, butter, and naturally fermented sour cream. You can make your own coconut milk to replace dairy milk in cooking or for drinking.
  8. Canned tomatoes- Almost all tomato products in metal cans have relatively high levels of BPA (except Muir Glen brand, according to some info I’ve seen) so it’s better to buy in jars or can your own, if you are able.

Restock with Quality

Once you’ve cleaned out your kitchen and are re-stocking it,  stock your kitchen with nutrient-dense real foods like meats, vegetables, coconut oil and products, fruit, nuts, spices and homemade condiments.

For the most part, these are healthy foods that can be eaten freely:

Meats

  • Beef (Preferably Grass-fed)
  • Poultry (Preferably Free Range)
  • Wild Game Meats
  • Organ meats (Grass-fed only!)
  • Venison
  • Nitrite Free Beef/Deer Jerky
  • Pork (not necessary but ok)
  • Goat
  • Sheep/Lamb
  • Buffalo

Eggs

  • All eggs from any edible bird (free range when possible)

Fish/Shellfish

  • Anchovies
  • Cod
  • Mahi Mahi
  • Mackerel
  • Salmon
  • Tilapia
  • Sardines
  • Tuna (not albacore)
  • Clam
  • Crab
  • Crawfish
  • Lobster
  • Mussels
  • Oysters
  • Shrimp
  • Scallops
  • Any wild caught fish from a sustainable source

All Vegetables

(note: corn is not a vegetable! and white potatoes should be limited or removed also)

Fruits

  • Strawberries
  • Blackberries
  • Blueberries
  • Cranberries
  • Boysenberries
  • Other Berries
  • Other fruits in moderation

Nuts, Seeds, Oils and Fats

  • Almonds
  • Walnuts
  • Brazil Nuts
  • Macadamia (and oil)
  • Hazelnuts
  • Pecans
  • Pumpkin Seeds
  • Pistachios
  • Sunflower Seeds
  • Coconut (Milk/Oil/Whole etc.)
  • Butter/Ghee
  • Avocado (and oil)
  • Lard
  • Tallow
  • Olives (and oil)
  • Nut Butters (not peanut)

All Natural Herbs, Spices and Condiments

Drinks and Desserts

  • Pure Water
  • Sparkling water
  • Herbal and Decaf teas
  • Kombucha
  • Water Kefir
  • Veggie Smoothies
  • Homemade Desserts

Have a Plan

Whether you plan them yourself, or follow an existing plan, having a plan for what you will cook each night will help take a lot of the frustration out of switching to a new way of eating.

If you are new to this way of eating, stick with easy, fast (but still healthy) recipes for now.

It’s normal for newcomers to a real-food diet to feel sluggish and maybe even have a headache — this is normal while your body adjusts to the lack of simple sugars and carbohydrates. Read this post about how to avoid and overcome common stumbling blocks of a real-food diet.

What is the toughest change for you to make? Share below!

Category: Health

Share this article

FacebookTweetPinLinkedIn
Print / PDF / Email

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

  • All Posts

You may also enjoy these posts…

How your phone is changing your brain

How Your Phone Is Changing Your Brain

How Minimalism with a family is possible (and life changing)

How Minimalism With a Family is Possible (& Life Changing!)

How to stay motivated with a healthy lifestyle

How to Stay Motivated When Making Health Changes

hungry for change

Hungry for Change review

Deep Nutrition- A must read book on diet and health

Deep Nutrition Book Review

diet and supplements for teenage puberty

Nutrition for Teens: A Parent’s Guide to Diet & Supplements for Puberty

Reader Interactions

Discussion (48 Comments)

  1. Carrie

    June 23, 2014 at 8:25 AM

    Hi all!

    The hardest part for me so far has been the carbs!! We love our whole wheat pastas, breads, brown rice, etc. and has been challenging to learn to make meals without these ingredients. I am committed though, and think with just a bit more planning and researching recipes, we can do it!

    Reply
    • Wellness Mama

      June 23, 2014 at 9:54 AM

      You absolutely can! I’ll tell you the secret: after about a month, you stop craving grains. It gets much easier after that.

      Reply
  2. Sophia

    April 1, 2014 at 12:21 PM

    Finding the challenge is going well except that I cannot eat solid meats like beef, venison, chicken, pork, lamb ect. Bone broths are fine. And seafood too. Also, dairy is out of the question as it makes my baby stuffy. So, my menu feels very small and limiting. Any suggestions?

    Reply
  3. Missy

    March 24, 2014 at 7:06 PM

    I have already eliminated gluten from my diet as I have quite an intolerance for it. But I still love rice..is that a bad thing no matter what kind? And I have some gluten free cookies that I will be tossing out.

    Reply
    • Katie - Wellness Mama

      March 24, 2014 at 9:17 PM

      Some people do ok with white rice, especially after an initial period on this type of diet.

      Reply
  4. Kristina

    February 25, 2014 at 7:21 AM

    So far the hardest part for me has been making sure that I have enough food. I have to go to the grocery store more often because the food expires and I eat it up quickly but between work and school I can’t always find the time. Which means that I don’t have enough food for the next day and I’m starving or I have to pick a grain food from work to eat. I also need to learn to prepare more meals since eating the same foods everyday gets old fast.

    Reply
  5. Tanya Theademan

    January 11, 2014 at 8:17 PM

    I have been doing really well on avoiding the foods that are unhealthy but what about cashews and almond milk? I really don’t like coconut so I haven’t tried the milk and I don’t care for any of the other nuts.

    Reply
  6. Heather Bigler

    January 6, 2014 at 8:47 PM

    I’ve given up wheat due to my intolerance to it. Giving up sugar will be hard too. My husband keeps bringing home sweet treats, canned tomatoes from the discount table, white pasta for him and the kids, etc. He grew up on the “all american diet”, and is having trouble switching to a healthier lifestyle. Unfortunately, he is very overweight. I will take baby steps to get him on board to this healthier lifestyle. Thank you for this challenge Wellness Mama.

    Reply
    • Teri

      October 17, 2014 at 4:12 PM

      How do you use xylitol on teeth? I have a bag that I bought thinking it was erythritol (I was new to each and couldn’t remember the “weird” names while shopping.. lol) going to use instead of white sugar but turns out I cannot digest it. I do like coconut palm sugar and have some left too.

      Thanks!

      Reply
      • Janis

        December 13, 2017 at 1:53 AM

        I chew Spry gum, it is sweetened with Xylitol. And I think it may be in some toothpastes?

        Reply
  7. Anna

    December 2, 2013 at 8:37 AM

    Where is the week long meal plan that was supposed to be attached to this?

    Reply
  8. Rena

    August 8, 2013 at 1:05 PM

    Can I ask why peanuts are not ok? Peanuts and Almonds are the only nuts I like! Also, what do you think of sweeteners like erythritol. xylitol and stevia?

    Reply
    • Wellness Mama

      August 12, 2013 at 12:23 PM

      Peanuts are actually a bean, not a nut. We use real stevia (in leaf form) but avoid the processed version and just use xylitol on teeth only…

      Reply
      • Teri

        October 17, 2014 at 3:36 PM

        How do you use xylitol on teeth? I have a bag that I bought thinking it was erythritol (I was new to each and couldn’t remember the “weird” names while shopping.. lol) going to use instead of white sugar but turns out I cannot digest it. I do like coconut palm sugar and have some left too.

        Thanks!

        Reply
  9. Lily Stark

    June 22, 2013 at 8:39 AM

    Hi Wellness Mama,
    I was wondering, since you have cut sugar from your diet, how does that work with things like honey, or agave? Also, the water kefir and kombucha require sugar, and I was wondering how that works in your diet as well. 🙂

    Thanks,
    Lily

    Reply
    • Wellness Mama

      June 23, 2013 at 1:42 PM

      We use honey some but avoid agave like the plague. The sugar in kefir and kombucha mostly ferments out so I don’t worry much about that…

      Reply
  10. Fallon Leeth

    May 18, 2013 at 10:27 PM

    So is milk even necessary in a person’s diet? I know regular milk is bad but I don’t know if I can bring myself to drink it raw..

    Reply
    • Wellness Mama

      May 19, 2013 at 1:50 PM

      Not needed at all if you are eating a nutrient dense diet…

      Reply
« Older Comments
Newer Comments »

Join the Conversation... Cancel reply

Your email address will not be published. Please read the comment policy.

Recipe Rating




The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. Content may not be reproduced in any form. Ads provided by CafeMedia Family & Parenting Network. Displayed ads do not constitute endorsement or recommendation by Wellness Mama.


Content

  • Home
  • About
  • Blog
  • Podcast
  • Favorites
  • Wellnesse

Support

  • Newsletter
  • Podcast Application
  • Medical Review Board
  • My Books
  • Sitemap
  • Contact

Policies

  • Privacy Policy
  • Terms of Service
  • Full Disclaimer
  • Affiliate Disclosure
  • Promo Guidelines
  • Comment Policy

Join the
Wellness Mama Tribe!


Copyright © 2023 · Wellness Mama® · All Rights Reserved · Powered by BizBudding