At this point in my life, I consider myself to be a pretty health-minded person. I care about the food I put into my body, and I prioritize good sleep, daily movement, and surrounding myself with positive people. But I wasn’t always like this! So when I think about my gradual transition to becoming more health-focused, the first thing that comes to mind is how I didn’t do any of this overnight. In fact, it started with very small lifestyle changes.
One of the first things I did, rather unintentionally in fact, was to add in more plant based foods into my meals. I am not one for restriction, so it was important to me to never feel like I “couldn’t” have any particular foods. Instead, I wanted to think about what I was eating from a place of flow and abundance. What healthy foods did I already enjoy and how could I add that more into my life?
For me, this meant that if I was having dinner at a restaurant, I was ordering a bright herby salad as an appetizer. If I was going to have a mid-day snack, it was going to be my usual chips and salsa, and also baby carrots. When I made my morning eggs on toast, I’d add in steamed spinach or on some days, make an omelet filled to the brim with veggies.
It turns out that there’s a term for this and it’s widely known in wellness circles. The concept is called “crowding out.”
Crowding Out to Make Room for Good
Crowding out is a simple and effective strategy that involves gradually replacing less nutritious foods with healthier options. Rather than eliminating certain food groups at once, the goal is to gradually increase the consumption of more nutrient-rich foods, so there is less room for stuff that’s less than stellar. By focusing on adding in healthier foods to your meals, you can create a sustainable and positive change that is more likely to stick.
I personally like this strategy because it focuses more on what you can add (think open, abundant, flowing!) versus what you can’t (which feels tight and restrictive). Now that I work as a health coach, it comes up often in conversations with clients because it’s one of the easiest things you can do literally starting today. And it feels so much better to think about it from this more expansive frame of mind.
Here are a few tips to help get you started with “crowding out.”
Start with small changes
Crowding out is all about making gradual changes that are sustainable. Start by making small changes to your day, such as swapping out sugary drinks for water or adding an extra serving of fruits and vegetables to your meals. For example, once upon a time, I was addicted to Diet Coke and the best way for me to curb my cravings for it was to start drinking unflavored seltzer water. I was able to still get the fizzy carbonation I loved, but without the toxic ingredients added to soda.
Incorporate more plant-based foods
Incorporating more plant-based foods into your diet is a great way to crowd out foods that have fewer nutrients. Try replacing refined carbs with legumes, such as chickpeas, lentils, or black beans, in your meals. They are a great source of protein and fiber, and studies have shown that they can lower your risk of heart disease.
Add more color to your plate
Think about the concept of “eating the rainbow.” Can you add a side salad to your burger and fries, or perhaps some wilted greens to your soup? One of my favorite ways to perk up my meals is to add pickled beets for a bright pop of pink, or a sprinkle of fresh herbs to my roasted veggies. Or how about a fruit salad to go along with your egg and cheese on a roll at breakfast? There are so many fun ways to add in more color and your taste buds (and eyes!) will begin to crave them more over time.
Plan your meals ahead of time
Planning your meals ahead of time can help you make healthier choices. Try planning your meals for the week, and make a grocery list of the ingredients you need. This can help you avoid making impulsive food choices at the store. You can download my free healthy grocery guide here.
Or go ahead and be impulsive
If you do want to be impulsive, look for a new-to-you vegetable or fruit to buy at the store. Having new items at home can be a fun way to add in more plants! There have also been numerous studies that show how beneficial it is for your gut microbiome to diversify the plants you’re eating. So if you’re getting bored with your usual go-to’s, browse the produce aisles and challenge yourself to bring home something different. You can always google a recipe for it once you’re home.
Keep healthy snacks on hand
Keeping healthy snacks on hand, such as fruits, nuts, or vegetable sticks, can help you avoid reaching for less nutritious options when you’re hungry. Some of my personal favorites are red pepper strips with hummus, homemade trail mix with a good variety of seeds and nuts, and these crackers with sauerkraut. These snacks are nutrient-dense and can help you feel fuller for longer.
Crowding out less nutritious foods with healthier options is a simple yet effective strategy that can help you feel better, with more energy and vitality. And by doing it gradually, you can create a sustainable and nutritious eating pattern that becomes a natural part of your lifestyle. So start small, be consistent, and enjoy the benefits of adding in healthy, nutritious food!
Top photo by Ralph (Ravi) Kayden on Unsplash.
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