When it comes to healthy eating, it’s not about what you do once in a while, but what you do consistently. Sometimes, all it takes is that first small step to set off a chain reaction of healthier food choices.
Think about your current eating habits, particularly foods that you eat on a regular basis. Some of these foods might be great food choices, and some of them likely leave room for improvement. Make a list of these foods, separating them into two columns: add your healthier food choices under the column “Regular” and the rest under “Once in a while”. Once you have your list completed, look at your once in a while list, and remove one item that you are going to work to no longer eat. Just one. (For me, it was nachos, which I haven’t had for a year and a half now. I did create a good substitute, my own version of nachos, and I’ve included the recipe below!)
The next step is to think of a good replacement that you can add under your “Regular” column, since you’ve taken away an item from your “Once in a while” column. Try to think of something that is similar. If you removed pizza and are thinking of replacing it with apple, it’s probably not going to work for you! Most any type of food has a variation that can be made which is much better for you. If you need some good ideas for replacement items, check out “Switch it up”. I created a list of my favorite replacements, and it’s a good reminder for me whenever I start backsliding a bit in my eating habits.
The end goal here is to work to always make sure that your “Regular” column is longer than your “Once in a while” column. By creating the list, it gives you a great visual as well, so you can see at a glance how you’re doing. As time goes on, you may find you’re moving more things over to the “Regular” column as well!
Do you have any suggestions for great replacements? We’d love to hear from you!
- 3 whole wheat flour tortillas, cut into triangles
- 1 can of black beans, rinsed and drained
- ½ cup jalapenos, crushed
- ½ cup Fat free salsa
- ¼ lb ground turkey, cooked and crumbled
- 30g reduced fat shredded cheddar cheese
- Diced tomatoes
- Diced onions, cooked or raw
- Fat free salsa
- 0% fat plain Greek yogurt
- Shredded lettuce
- Crushed jalapenos
- Preheat oven to 375
- Spray a baking tray with Pam
- Arrange the flour tortillas (cut into triangles) on the baking tray, and spray lightly with Pam
- Add salt or Mrs. Dash
- Bake in oven for 5 minutes
- Place tortilla chips in a small baking pan, and set aside
- In a blender or food processor, add the black beans
- Add either crushed jalapenos or fat free salsa (depending on how spicy you like it) to the beans and blend until smooth; the consistency of refried beans (add more jalapenos or salsa if you need to)
- Spread bean mixture on top of your tortilla chips
- Add ground turkey
- Top with shredded cheddar cheese
- Bake for 10-15 minutes, until cheese is well melted
- Top with the optional toppings you’d like