Ready To Switch to A Healthier Eating Plan?
Consult Our Healthy Foods Substitution List

healthy foodsWhy the emphasis on healthy foods? Have you ever noticed that whenever you consult a naturopath, nutritionist or other health practitioner, the first area they generally look at is the food you eat?

Then, if your diet is lacking - which it usually is if you have a health problem - they set about suggesting more natural eating choices to rid your body of accumulated toxins and restore you to good health.

Most practitioners consider healthy foods an essential part of the solution when dealing with an imbalance in the body.

We've compiled a list of the most common suggestions for healthy foods substitution, which we've divided into two sections:

1. Essential changes:
Experts agree that foods that have been denatured, refined, stripped of fiber and nutrients, and/or modified with preservatives and other chemical additives should be replaced by more natural healthy foods.

2. Weight loss specific:
For people who have a problem with weight gain, these substitutions are particularly important. You'll notice that most refined foods have a high GI ranking.

FOOD ITEM HEALTHY FOODS ALTERNATIVE REASON FOR SUBSTITUTION
Essential Changes:    
White Flour Wholewheat Flour Lack of fiber in white flour can cause a blood sugar spike and weight gain.
White Bread Wholewheat Bread A similar lack of fiber results in a blood sugar spike and weight gain.
White Sugar Raw Sugar, Sugar Substitutes Lack of accompanying nutrients results in a blood sugar spike and weight gain.
White Rice Wholegrain Rice Lack of fiber causes a blood sugar spike and weight gain.
Pasta, Noodles Wholewheat Pasta, Noodles Lack of fiber in plain pasta causes a blood sugar spike and weight gain.
Vegetable Oils (PU) Olive or Canola Oil Polyunsaturated oils (PU) become rancid (and toxic) more rapidly than monounsaturated oils (MU).
Margarine Butter, Tahini (Sesame) Spread Trans fatty acids in margarine are potentially toxic.
Packaged Cereals Oatmeal, Muesli Refined products tend to contain additives, have a high GI and low fiber.
Frozen or Canned Vegetables Fresh (Organic, Local) Vegetables The less human intervention, the better.
Frozen or Canned Fruit Fresh (Organic, Local) Fruit Fresh produce is more likely to retain its nutritional value.
Meat (Beef, Chicken, Pork) Fresh Organic Meat, Legumes, Beans Growth stimulating hormones and preservatives are potentially harmful.
Cold Cuts (Meat) Turkey, Salmon Nitrates and preservatives can be harmful.
Canned Fish Fresh Fish Excessive use of canned products has been linked to metal accumulation in the body's tissues.
Packaged Cookies/Biscuits Homemade, Healthy Alternative Too many additives, empty calories and a high GI ranking make many of these products an unhealthy choice.
Jam, Jelly Spreadable Fruit Spreadable fruit has no added sugar (use sparingly).
Ice Cream Tofu Based Substitutes High GI white sugar, flavorings and preservatives make most ice creams an unhealthy treat.
Packaged Snacks Fruit, Nuts, Vegetable Strips & Dips Most packaged snacks are high in sugar and fat.
Soft Drinks (Pop) Water, Mineral Water Limit or use substitutes.
Coffee Decaffeinated Coffee, Herbal Teas Limit to 1-2 cups a day or use substitutes.
Tea Decaffeinated Tea, Herbal Teas Caffeine is a stimulant and should be avoided if you have cardiovascular problems.
Vinegar Apple Cider Vinegar The benefits of using apple cider vinegar are almost legendary.
Salt Sea Salt, Herbs and Spices All salt should be used sparingly.
Weight Loss Specific:    
Potatoes Sweet Potatoes Potatoes rank high on the GI so can cause weight gain.
Cheese Low Fat Cheese, Tofu, Cottage Cheese, Yogurt Cheese is a fat and should be used sparingly if you have a weight problem.
Rice Cakes Wholewheat Crackers Rice cakes are extremely high on the GI.
Fruit Juices Fresh Fruit, Mineral Water Fruit juices are concentrated and have a high GI ranking.
Beer Wine Beer is high on the GI.


gourmet nutrition healthy foods recipesReplacing poor diet choices with healthy foods is a logical first step in restoring your health. Exercise, relaxation and a positive attitude are equally as important.

And just in case you're feeling that switching over to healthy foods means taking all the fun out of eating, we've recently come across a cookbook that blows that theory away. It's called Gourmet Nutrition, and it contains over 100 mouth-watering healthy food recipes complied by a team of prominent health professionals and a gourmet chef.

To read more about it, visit the web site at Gourmet Nutrition Healthy Foods Cookbook.


Disclaimer:
It's important that you consult with a qualified health professional before embarking on any new dietary or exercise regimen.

Gathering information online is fine for research purposes, but you need a real live professional to monitor your progress if you attempt to make drastic changes to your lifestyle. Unless you're a health professional yourself, you aren't equipped to objectively observe your body's responses to a new diet or exercise program. So whatever your chosen course of action, please be sure you enlist the support of a qualified professional.

Read our full Disclaimer here.