Small Wins: Micro Food Choices that Drive Big Change

We’ve complicated eating. In the quest to become the healthiest versions of ourselves, the weekly trip to the grocery store is now a major source of anxiety.

Is the price of organic produce worth it?

Will eating red meat give me cancer?

What the hell is oat milk?

Surrounded by macro counting, ketogenic diets, and biohacking, we’ve been convinced that there is a secret formula to health that requires a Ph.D to understand. It’s why we can’t seem to spend less than an hour in the grocery store: we’re overthinking everything.

There is a time and place for counting macros, eating a high-fat and low-carb diet, and submitting a stool or saliva sample to the latest health diagnostic startup to identify how your genetics and microbiome play a role in your reaction to certain foods.

The problem is that this is where most people think they need to start when they first decide to make dietary changes, and they inevitably get overwhelmed by the complexity of it all.

For most people, small dietary changes are the most reasonable path forward to optimizing health. Small changes won’t break the bank, your willpower, or your self esteem, and they often drive long-lasting change versus short-term gains.

Here are some small wins to try (and celebrate):

  • Cook one additional home-cooked meal per week – when this becomes habit, add another
  • Replace one processed, packaged food purchase each week with any whole food option of your choice – when this becomes habit, add another (you get the trend here)
  • Replace one packaged food each week with an alternative option that has zero grams of added sugar and real-food ingredients you can pronounce
  • Replace all hydrogenated oils that you typically use for cooking (canola, soybean, sunflower) with healthier options like extra virgin olive oil, avocado oil, coconut oil, or butter/ghee

Think small. Break down those big health goals into bite-sized chunks you can easily swallow.

After all, “don’t bite off more than you can chew” is a cliche for a reason.

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