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Carbs

Cooking Swaps

December 6, 2022

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When patients come into our office looking for help, often the first area we encourage them to change is their diet. So many are stuck in habits that have left them sick, tired, and relying on prescription medications to get by. But if you’re confused about the numerous opinions out there, overwhelmed by making changes, or just too busy to figure out what works for you, keep reading.


When it comes to making healthier food choices, there’s a few simple ways to start that can benefit almost anyone.


1. Cook at home! Even if you’re not a great cook, something home-made is almost always going to be the better option. Making food at home leaves you to decide exactly what is (and what isn’t) going into your food. You also get to decide what a good portion size is for you (versus a restaurant bringing you a more generous portion than you’d typically serve yourself).


2. Plan ahead! Nothing sets you up for poor food decisions like ‘hanger’ mixed with no plans for food. When that happens you’ll reach for quick, easy calories in the closest drive through or convenience store. Keep an emergency food pack of healthy snacks in your car, desk drawer, or purse.


3. Cook with olive, avocado, coconut oil, or butter (if you can do dairy). Don’t even think about buying vegetable or canola oil, or margarine.


4. Build your plate on high-quality protein and plant foods. These things should make up the bulk of your daily calories!


5. Swap refined sugars for more natural options–honey, maple syrup, or coconut sugar.


6. Go organic where you can! Heavily sprayed foods contain things like pesticides that kill the good bacteria you need in your gut! While organic is the pricier option, do what you can. To start, focus on the Dirty Dozen. These are the most heavily-sprayed items that you should always try to buy organic if you’re able.


7. Clean up your protein! Grass-fed and finished is best when it comes to beef! Pasture-raised, organic, and free-range are other keywords to look for when shopping for meat.  And while we’re on the topic, you’re likely not eating enough protein–most people don’t!


8. Please don’t believe carbs are the root of all evil–read this if you haven’t already: Eat Carbs blog.


9. Don’t blame salt for what sugar did! Read more on the benefits of salt here + Pass the Salt Shaker blog.

Get these basics down and you’ll be on your way to feeling more vibrant! If you’re already doing all of these things and STILL struggling, it’s probably time to see a provider. Call 308-390-2663 to set up an
appointment or head to “The Experience” tab on our website for more information!

  • Kelsey Rech, FDN-P

    Kelsey is one of our specialized practitioners and highly trained nurses. You'll find her constantly soaking up the latest and greatest in functional medicine to help guide the care she provides her patients. Outside of the clinic you'll find her running down her two little boys and whipping up a new gluten-free recipe.