Seven Nutrient Dense Changes You Can Make Today

Don’t forget our giveaway for the Back to Basics eBook ends Monday. Enter here.

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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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KerryAnn Foster runs Cooking Traditional Foods, the longest running Traditional Foods Menu Mailer on the internet. KerryAnn has ten years of traditional foods experience and is a former Weston A. Price Foundation chapter leader.  Read about KerryAnn’s journey to health through multiple miscarriages, celiac disease, food allergies and intolerances, obesity, adrenal fatigue and heavy metals.

Founded in 2005, CTF helps you feed your family nourishing foods they will love.  With two choices of Menu Mailers, multiple eBooks, Print Books and a Gluten and Dairy-Free Traditional Foods eCourse, KerryAnn makes traditional foods easy, accessible, affordable and family friendly for everyone.

KerryAnn founded Nourished Living Network, a network for traditional food and natural living bloggers, in 2011. NLN provides support, publicity and networking opportunities for bloggers all across the traditional foods spectrum. Our Recipe Gallery features recipes from the twenty-four member blogs and growing.

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This post is part of Fight Back Fridays, Pennywise Platter and Simple Lives Thursday.