Seven Nutrient Dense Changes You Can Make Today

Don’t forget our giveaway for the Back to Basics eBook ends Monday. Enter here.

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Since I’ve launched the new website I’ve had a number of e-mails of people asking how best to get started with a nutrient-dense lifestyle from a standard American diet. Here are seven easy changes you can make today with only a small chance of your family noticing.

1. Change from margarine or industrial oils like canola or soy to butter.
2. Change from iodized salt to sea salt.
3. Add Concentrace or another trace mineral supplement to your water or other drinks.
4. Cut the sugar in your from-scratch recipes by 10-20%.  For every cup of sugar that a recipe calls for, remove one or two tablespoons from the measuring cup before adding to the recipe.
5. Add one tablespoon of whole grain flour into every cup of refined flour that you use.  Place 1 Tbs of a whole grain flour into the bottom of a one-cup measure and then fill with the refined flour.
6. Make your own chicken stock from scratch instead of using canned/boxed.
7. Buy more of the vegetables and fruits that are in season and less of those that are not.

Traditional Foods and increasing the nutrient density in your meals is best accomplished by making a lot of small, measured steps.  Small step are less likely to meet resistance.  Start with small changes, like the 1 Tbs taken out of the sugar or the 1 Tbs added in of the whole grain, and slowly increase the good while removing the bad.  Slow changes aren’t as likely to be noticed and resisted.

I recommend you stick with making the recipes your family already knows and likes healthier over time and only try new recipes once or twice a week so your kids don’t get burnt out on trying new items.  This is especially true if some of the new recipes ‘bomb’ with your kids.

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This post is part of Fight Back Fridays, Pennywise Platter and Simple Lives Thursday.