Food Swaps to Boost Your Kitchen Power

If you've been thinking about dumping the processed, nutrient-void foods that are causing the body and mind distress - this blog will help guide you on optimizing nutritional consumption for you and your family. It's time to take an honest look at your kitchen cabinets and refrigerator.

You may already have some healthy foods available for you and your family. Or, you may have some healthy foods just for you, but lots of snacky foods for the kids. I see many parents trying their hardest to eat well themselves while still serving their children sugar-filled, processed, nutrient-void foods. We are somewhat programed by marketing companies that certain foods are for kids ... but, if you don’t think you should be eating it, neither should the kids.

Your kitchen goes way past watching your weight and nutrition isn't about being on a 'diet', it's about nourishing your body and mind every single day so you can function optimally and heal daily.

Are you and your children getting the nutrition you need to be your best selves? What you do from day one in the kitchen for your kids will set the pace for their health for the rest of their lives. Did you know that a baby’s sense of taste begins to form at 8 weeks gestation? It’s true! So, literally from the very beginning you can introduce healthy and diverse foods, so your baby is more apt to experiment with foods once they start with solids (1 year recommended). If you feed your young child dry cereals, hot dogs and chicken fingers, you’re doing them a disservice for not only their nutrient intake today, but for the rest of their lives.

Just like you, your child needs lots of healthy fats and proteins for brain power and emotional stability. It’s actually optimal to introduce grass-fed butter, organ meats (pate), bone broths and avocados once they are of age. These are the foods that will power their brain, heal and strengthen their gut and support growth and development.

We are forgetting what real food is and marketing is winning, but at what cost to our mental and physical health? Be mindful of toxic ingredients in the foods you choose to have at home. Don’t be scammed by labeling, read the ingredients and choose real food.

Here are some healthy food swaps to start with:

Instead Of:	Try This:
Yogurts high in sugar like Yoplait, Dannon.	Maple Hill, Culina, Alexandre, Harmless Harvest, Nancy’s, Siggis.
Jif, Smuckers, Peter Pan, Skippy	Artisana
Hidden Valley Ranch	Primal Kitchen Ranch
Canola, vegetable & seed oils	Grass-fed butter or ghee, olive oil, avocado oil, coconut oil
Campbells Soups	Amy's Organic Soups
Wonder bread (white processed breads)	Ezekiel or Dave's Killer bread
Gerber baby foods	HiPP Organic
Ball Park burger buns	Dave's Killer bread buns
Quaker Oats	One Degree Oats
Gatorade	Coconut Water, Electrolyte powders (Electrolyte Synergy)
High sugar drinks (including fruit juices)	Herbal teas w/ raw honey, Magnesium CALM drink, water
Granola bars	Homemade protein balls
Breakfast toast/English muffin	Mini crustless quiches
Oscar Meyer hot dogs	Applegate Organic hot dogs
Highly processed sugar/refined carb snacks	Guacamole, hummus, grass-fed beef or turkey jerky, fresh fruit
Milkshakes	Fruit and veggie smoothies
Smart Balance, Margarine	Grass-fed butter or ghee (ex. Kerry Gold)
Refined white sugar	Raw honey, maple syrup, organic stevia
Processed pastas & breads	Potatoes, sweet potatoes, squash
Candy, milk chocolate	Dark chocolate (75% or higher)
Processed cereals	Smoothies, fruit parfaits, eggs, smoked salmon
Processed lunch meats	Shredded organic rotisserie chicken
Factory farmed meats	Grass-fed, Pasture-raised meats

These are just a few ideas to get you started. Refer to What's Actually in My Food? to learn more about which ingredients to watch out for and why.