• Steph

How to start on a Whole Foods Diet

I know from experience that changing from the Standard American Diet (SAD) to a nutrient dense, whole foods diet can be daunting. I’ve got some tips on how to make the transition easier for you and your family.

First and foremost, I would never recommend a full change over immediately. Going straight from one way of eating to cold turkey giving up your normal foods is only going to cause frustration, stress and usually failure. Now granted, there are some people who can achieve this, but for most of us a gradual approach is much more manageable.

Eating the SAD, our palates are used to sugary, carbohydrate heavy foods. It can be difficult to change from those foods to savory foods like meats and vegetables. Making a gradual change will allow your palate to adjust slowly, therefore minimizing the cravings and feelings of giving up “yummy” foods and feeling deprived of what you’re used to.

That being said, I think the best place to start is with one change at a time. If you have children,(or an ornery spouse) try sneaking small amounts of vegetables into well loved foods, like meatloaf and lasagna. Choose carrots, broccoli and cauliflower and dice in a food processor into tiny pieces. Then mix into your foods. Slowly increase the amount of veggies you put in each time. This will give your palate a chance to adjust to these different flavors.

Choose one food of group of foods to cut out each month, like soda and juice, and replace it with a healthier choice, like lemon water. Here’s some places to start:

Soda/Juice- lemon water

Candy/Cookies/Cakes- fruits for desserts

Cereal for breakfast- Eggs and bacon/sausage

Processed snacks (like granola bars)- pork rinds/beef jerky/ veggies

Processed meals (hamburger helper, kraft mac and cheese)- homemade versions

Carbohydrate heavy meals (pastas/breads)- decrease amount and frequency

Processed sugars- use real sugar, if at all


Choosing nutrient dense, whole foods will give your body the fuel it needs to be in your best health. Making small changes is always better than making no changes at all.


We all start somewhere! Let me help you find your beginning, help you through your middle, or continue on your journey to health.

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