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):
- 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.
- 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!
- 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!!
- 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.
- 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.
- 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.
- 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.
- 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!
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!
You absolutely can! I’ll tell you the secret: after about a month, you stop craving grains. It gets much easier after that.
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?
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.
Some people do ok with white rice, especially after an initial period on this type of diet.
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.
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.
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.
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!
I chew Spry gum, it is sweetened with Xylitol. And I think it may be in some toothpastes?
Where is the week long meal plan that was supposed to be attached to this?
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?
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…
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!
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
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…
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..
Not needed at all if you are eating a nutrient dense diet…