The "crowding out" principle as a way to start changing your eating habits. This 3-course approach to eating prioritizes nutrient-rich foods in a meal. The first two courses are mandatory and the third is optional.
The first course should be a large portion of fruits or vegetables followed by a highly satiating whole food like starchy vegetables, beans or whole grains as the second course. The third course should be skipped if the first two courses result in feeling full. If included, it's a smaller portion of richer or calorie-dense foods that are minimally processed.
This method shifts from the idea of "not eating" something to simply making room for all the delicious whole foods first!
For breakfast, you may start with a bowl of fruit, followed by a cup of oatmeal with a small handful of chopped nuts. An alternative, if pressed for time, would be a smoothie that contains fruit, oatmeal and a cup of greens.
For lunch and dinner you can start with a large salad that includes steamed veggies or a variety of colorful raw vegetables. If you prefer soups, a healthy soup that contains a variety of vegetables is a great choice. Followed by whole grains, starchy vegetables or beans for the second course, you are getting some serious fuel!
If you are not feeling full, the optional third course is the place for more rich foods like whole grain pastas, tofu, or breads. It is advisable to eat wild-caught seafood and pasture-raised beef or poultry should animal protein be your preference.
Start by giving it a try at one meal a day for a whole week and share your thoughts!