food swaps & recipe ideas
TRANSCRIPT
Food Swaps and Recipe Ideas
Heidi JonesHealth & Nutrition Coach
My approach to food
• Choose the most nutritious food available to you in the environment you are in
• Eat mostly whole foods - 80/20 rule
How to do this
• Take small but consistent steps
• Make good choices
• Invest time in preparing your food
• Track what you eat
Diet approaches
• Over 100 different dietary theories
• Use the approach of bio individuality
My Story - Small Steps
Carbs Small step Small Step Weight loss tips
White pastasWhite breadsWhite rice
Brown pastaBrown riceCanned chickpeasRice pasta
Quinoa Buckwheat/ sobaMilletDried chickpeas
ZoodlesSweet potato Swaps carbs for green veg such as broccoli
My Story - Small Steps
Protein Small step Small Step Weight loss tips
Super market bought meatsEggsTofuTinned beansTinned tuna
Free-range eggs
Organic tofu
Organic, free range chicken
Grass-fed beef(prime gourmet)
Hormone and anti-biotic free sausages
Sustainable fish
Dried beans
Eat mostly veggies
If eating meat choose mostly lean meats
Occasionally eat red meat
My Story - Small Steps
Fats Small step Small Step Weight loss tips
Margarine Sunflower oil
Extra-virgin olive oil
Grass-fed butter
Organic nut butters
Coconut oilNut oils
Raw unroasted nuts
TahiniAvocado
Raw unroasted seeds
My Story - Small Steps
Dairy Small step Small Step Weight loss tips
Low fat flavoured yogurt
Low fat milk
Margarine
Baby bells
Philadelphia
Full fat natural organic yogurt
Unsweetened almond milk
Grass-fed butter
Cheddar cheese
Coconut MilkRice Milk
Coconut yogurt
Coconut spread
Smoothie bowls
Unsweetened Nut Milks
Occasionally eat dairy
My Story - Small Steps
Sweets Small step Small Step Weight loss tips
Milk Chocolate bars (chocolate cravings)
Semi-sweet chocolate chips
70-85% dark chocolate
Frozen banana, peanut butter and dark choc
Dark chocolate covered strawberries
92-100% raw chocolate
Homemade cacao raw chocolates
Cacao powder
Fresh frozen berries
Feedback
• WWW & EBI• Testimonial permission• Referral