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You are here: Home / Series / Baby Steps to TF / Seven Nutrient Dense Changes You Can Make Today

Seven Nutrient Dense Changes You Can Make Today

April 22, 2011 by KerryAnn Leave a Comment

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My posts may contain affiliate links. If you buy something through one of those links, you won't pay more but we will receive a small commission. That helps keep the blog up and the free recipes coming. Thanks!

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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.

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Filed Under: Baby Steps to TF, Kitchen Tips

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

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Meet KerryAnn

I'm KerryAnn Foster, a crazy vibrant Jesus Freak with a heart full of hope. I'm not afraid to love on the least of these or get my hands dirty. This blog is my journey from ineffective, uptight, obese wallflower to a woman on fire for God and living the most vibrant, passionate life possible!

I live in the mountains of Western North Carolina with my husband, Jeff, and our two teens. I blog about self-confidence, health and home, homeschooling and living a vibrant, wide-open Jesus-centered lifestyle. I have over seventeen years of real food, natural lifestyle and health experience. We have homeschooled our children since birth and both Jeff and I run home-based businesses. We're crazy, we know it, and we love every second of it!

Read about my journey to health through celiac disease, PCOS, food allergies, obesity, adrenal fatigue and heavy metals.

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