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5 Tips for Transitioning to a Healthier Diet @ AVirtuousWoman.org

5 Tips for Transitioning to a Healthier Diet

This post may contain affiliate links. You can read my disclosure policy here.

Today I’m sharing 5 tips for transitioning to a healthier diet, PLUS my recipe for healthier Mashed Potatoes!

5 Tips for Transitioning to a Healthier Diet @ AVirtuousWoman.org

5 Tips for Transitioning to a Healthier Diet

1. Get your family on board. For many moms, getting your family on board with the idea of eating healthier is the hardest part. I became a vegetarian in 1998 when my oldest three children were still young. Children, especially when they are young, are very interested in what you have to teach them. They watch you, they want to be like you!

Be a living example of what it means to live a healthy life.

  • Drink water.
  • Eat your veggies.
  • Exercise.

If your family is resistant to change, there are still ways you can help them eat healthier and eventually choose healthier options for themselves.

  • Cook family favorites, but incorporate one new healthy dish to every meal.
  • Find healthier recipes for your family’s favorite dishes.
  • Hide pureed fruits and veggies in your recipes.
[Tweet “5 Tips for Transitioning to a Healthier Diet. Get your family on board! “]

Speaking of hiding pureed veggies, I love the book by Jessica Seinfeld titled Deceptively Delicious. I’ve tried a number of her recipes, all with good success! Here’s one of my favorites (slightly altered):

Mashed Potatoes (with Cauliflower)

  • 1 lb. baking potatoes, peeled and cubed
  • 1 tsp. salt
  • 1/2 cup cauliflower puree (or more if you like)
  • 2 tablespoons margarine
  • 1/2 cup buttermilk

Cook the potatoes with salt in just enough water to cover. Bring to a boil and simmer for 15 – 20 minutes or until tender. Drain well. Mash the potatoes. Add the remaining ingredients and mix until smooth and creamy.

Note: My family is larger, so I cook about 3 lbs. potatoes and add 1/2 a head of mashed cauliflower. Yum! Even my child who is not very fond of cauliflower loves this recipe!

Treat it like an adventure! If mom makes it exciting, the rest of the family will be more like to get excited, too. So many ethnic foods are healthy and delicious. You could have themed meals – Mexican, Spanish, Mediterranean, Jewish, French, Italian, etc. Make it fun.

[Tweet “Food should be an adventure! “]

2. Know it takes 28 days to change your taste buds. Often, people are resistant to change and don’t like to try new foods because they are different from what they are used to.

Also, high fat, high salt, and highly processed foods are addictive. The more often you eat these kinds of foods, the more likely you are to crave them. What you want is to crave healthier foods instead!

To move from unhealthy to healthy, you need to commit to eating healthier options for at least a month. I remember when I met my husband – I hated olives. He believed this was a terrible atrocity and made it his mission to make me like olives. Now, mind you, I pretty much would eat anything – I’ve never been real picky – but I did not like olives.

I didn’t grow up eating them.

For a couple of weeks he would feed me olives, insisting (in a friendly way – we were dating after all) that I try one. Now, olives are one of my favorite foods! I love black olives, green olives, kalamata olives, you name it, I’ll eat it.

[Tweet “To move from unhealthy to healthy, commit to eating healthier options for at least a month.”]

That’s why it’s so important for you to expose your children to a wide variety of healthy foods early on! And, if you already have picky eaters who are now in their teens, don’t lose hope! You can still set a good example and maybe, just maybe, your kids will eventually jump on board!

3. Have an open mind.This tip sort of goes with what I was saying before. Often, we don’t try new things because they are different. Let’s say I make a dish of Pecan Patties with a brown gravy. You might think, “Ooh, weird!” And then never give them a try. Pecan Patties don’t taste like ground beef. But they do taste good!

I love falafels. The Egyptians and Jewish people have been making them for thousands of years. They are naturally vegetarian. They are very good for you! They also make a great “hamburger” patty. Be willing to try new things!

You might like to try my original recipe: Chickpea Burgers with Mango Chutney Honey Mustard

4. Get your kids involved. We all know that most kids love to help in the kitchen. Use that to your advantage! Let your children help with preparing healthy recipes and they will be so proud to share the meal with the rest of their family! They will also be more likely to try new foods if they had a hand in preparing the dish.

Of course, use common sense when giving children jobs in the kitchen, but even young kids can help! My nine year old loves to make French Toast (with banana) from Jessica Seinfeld’s book. Yum!

Last week we had to travel to Nashville for one night. We ended up eating a late lunch/ early supper. Our family rarely eats out. I mean like, almost never. The girls and I decided we wanted pizza from Pizza Hut. (My gluten free daughter ate a Greek salad from Panera Bread Company.) Anyway, so we brought the pizza back to the room and ate until we were stuffed. It was really tasty. We hadn’t had a Pizza Hut pizza in – literally – years.

The next day we ate the hotel breakfast – grits, waffles, and juice. Then for another late lunch we ate Taco Bell on the way home. While we were sitting there eating our burritos and tostadas the girls had the following conversation:

Emily (16 yo): “I can really tell a difference in how I feel when I don’t eat healthy.

Laura (9 yo): “Me, too! All we’ve had for the last two days is junk!”

Emily: “I can’t wait to get home and eat some real food. I don’t know how people eat this way every day.”

Kids are smart. Get them involved in taking care of their own health and they will appreciate it!

5 Tips for Transitioning to a Healthier Diet @ AVirtuousWoman.org

5. Set goals and change your shopping habits. When I became a vegetarian, I made the decision and that was that. I made the commitment to learn how to cook a different way. I’m always trying new recipes and looking for new ways to keep my family healthy in the kitchen.

Rethink how you shop at the grocery store. Read labels. Shop mostly in the produce section of the store. Educate yourself on what’s healthy and what’s not. Learn to cook from scratch and don’t eat out very often. It is worth the effort – and it’s fun!

Maybe you aren’t prepared to make a drastic switch. That’s okay. Do what you can today. Take baby steps. Try new recipes and find new family favorites. And one day soon, you’ll realize your eating healthy foods more than unhealthy foods!

What things have helped you transition into a healthier diet? Has anything made a difference? If you have a question about healthy eating, let me know!

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About Melissa Ringstaff

My name is Melissa Ringstaff and I've been blogging here at A Virtuous Woman since 2001. I'm a pastor's wife and homeschooling mom living in the beautiful Appalachian Mountains of Southeastern KY. I believe in finding freedom from perfection and living life with purpose and I want to help you do exactly that.

I'm so glad you've stopped by to visit with me. I hope we can be friends!

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Reader Interactions

Comments

  1. Leigh

    February 20, 2013 at 7:36 am

    Such a timely article, thanks Melissa. Love the advice to get the children on board - I frequently have the girls help with dinner/shopping and talked to them about why we chose certain ingredients. When we go to our local library we'll thumb through Vegetarian Times and other food magazines. I'll show the kids new recipes I'd like to try. Being able to point to a beautiful, appetizing picture helps sell the idea :). Are you searching for hints of spring? None up here in the Hudson Valley-how about KY?
    Reply
    • Melissa Ringstaff

      February 20, 2013 at 7:51 am

      Hi Leigh! Great ideas about sharing recipes you'd like to try with the kids and letting them help at the grocery store. From time to time I encourage my kids to go through our healthy cookbooks and find things that sound good to them. Beautiful pictures even sell healthy food to me! :) And just this morning I was watching out my window at the birds. We have a number of bird feeders and yesterday evening we had thrown out a bunch of popcorn in the grass. I saw robins, bluejays, sparrows, chickadees, titmice, woodpeckers, and cardinals. They are so sweet and pretty. I love birds! My daffodils are peeking up through ground now, just waiting to bloom. It's still cold, though. We have a fire burning in the fireplace.
      Reply
  2. Mikea

    October 23, 2015 at 4:29 am

    I really enjoyed this article :) I'm new to your blog and I was wondering is there a way I can go back to the beginning of your series to start from day one because I see your on day 43 , or day 44 and I'm a little lost . Also I have a 2 1/2 year old boy his name is Noah and my oh my is he the pickiest eater of all I cannot get him to eat meat , fruits , veggies , almost anything but fries , milk , water , snacks etc I have taken him to the doctor and they never have much to tell me I'm just so lost and so scarred
    Reply
  3. Mikea

    October 23, 2015 at 4:32 am

    Hello I am new to your blog and I see you have a series going on and I was wondering if there is any way I can start from day 1 to read from the beginning . Also I love your blog it's very helpful thank you . I have a 2 1/2 year old boy and he is the pickiest Eater (just like my husband lol) I have tried so many different things and I still cannot get him too eat barely anything . He doesn't eat fruits , veggies , meats , anything I mean it's seriously a struggle to get him to eat . He loves milk , and snacks that's about it . I've taken him to the doctor numerous times about this issue and still no changes this worries me any tips or suggestions ?
    Reply
    • Melissa Ringstaff

      October 25, 2015 at 11:56 am

      Hi Mikea, so glad you're here. :) You can find the whole series here: http://avirtuouswoman.org/from-chaos-to-calm-15-weeks-to-a-happy-home-podcast-and-devotion/ I will try to answer your question as soon as I get a chance in the next few days in a blog post. :)
      Reply

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purposenotperfection

Freedom from perfection. 🪁
Live with purpose. ✝️
Proverbs 31 for modern women. 👱‍♀️
Wife + Mama + Homemaker + Kentucky
Life: @melissa.ringstaff

Melissa Ringstaff
Not gonna lie. 2020 was a hard year. And not just Not gonna lie. 2020 was a hard year. And not just because there was a pandemic. Our family has faced many trying times in the past but 2020 gave us some doozies.  I’m looking forward to a new year. The beginning of the new year always feels like a fresh start to me. It feels like HOPE.  But the truth is, whatever heartaches and hardships you and I were facing on Dec. 31 will most likely still be there on Jan. 1.  That’s why it’s hard to keep New Years resolutions. It’s easy to feel motivated for a few days or a couple weeks until we realize life hasn’t really changed and things are still hard.  But if we want to see real change it takes hard work and real effort. It takes showing up every day - even when it’s hard.  Whether that means working on your fractured relationships or setting healthy boundaries or cultivating self disciple... whatever that hard thing is that you need to work on ... it will only get better if you work on it.  We aren’t promised an easy life. But we are promised an “Ever Present Help in times of trouble.” Psalm 46:1  *
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We’re coming into the new year with all the same We’re coming into the new year with all the same problems we had in the last year. And that’s okay! Life doesn’t have to be perfect to still be amazing. Perfectionism is a joy stealer. Let’s determine to enjoy life right now in all its messiness.  I believe you can find freedom from perfection and the confidence to live your life with purpose. #purposenotperfection  #christian #Jesus #love #quotes #quoteslife #quotestoliveby #godisgood #votd #lifequotes #inspirationalquotes #life #motivationalquotes #inspiration #bible #bb #bestoftheday #happiness #wordofgod
🏠 Being a homemaker is such an important role. 🏠 Being a homemaker is such an important role. It’s a ministry to your family and all who enter your home.  But I want you to know: You don’t have to be perfect. ❤️  There’s a fine line between teaching your children to be neat and insisting on perfection. No one can meet that kind of standard and it can be detrimental to the emotional health of your family.  What we want for our homes is to provide a space that is neat and clean enough that your family and friends feel comfortable and well loved.  There is freedom in accepting the fact that you’re not perfect. Not to make excuses for slovenliness - but to give yourself grace.  It’s when we recognize our weakness that we find ourselves reaching out to Jesus to receive the power that comes only from him. As homemakers, when we can find grace for the moment when we accept His Gift.  “But now for a brief moment grace has been shown from the LORD our God, to leave us an escaped remnant and to give us a peg in His holy place, that our God may enlighten our eyes and grant us a little reviving in our bondage. Ezra 9:8  Let His Grace wash over you, cleanse your weary heart. Homemaking isn’t about creating a perfect space. It’s about creating a home where loved ones feel cared for and nurtured. 
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❤️Your attitude about homemaking matters.⠀
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A homemaker by definition is someone who manages and makes a home. 🏠⠀
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But, anyone can clean and organize a home. ⠀
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☑️ Homemaking is about more than checking off the items on your to do list.⠀
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Learning how to be a homemaker means you learn how to make your home feel like haven of peace and love. You seek out ways to make your home feel inviting. You work at it.⠀
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There is no easy button for homemaking. There are easier, more efficient ways to do chores, but the chores still have to be done. If you live in a house, you will create the need for the house to be tidied every day and cleaned on a regular basis.⠀
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Having the right attitude about homemaking is the first step in learning how to be a homemaker.⠀
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The good news is, even if you’ve been struggling with your homemaking, you can always go to God and ask Him for help. ⠀
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🙏 If you’ve found it difficult to have a regu 🙏 If you’ve found it difficult to have a regular time with Jesus every day, you’re not alone. Lots of busy Christian women struggle to find time for a daily prayer and devotion time. ⠀
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But I still want to encourage you to start your day with God! ⠀
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⏰ If it’s hard to spend 30 minutes in the morning for a quiet time, I want you to remember you can still begin your day with God – even if that means saying a short prayer before your feet hit the floor in the morning.⠀
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✝️ I also want to encourage you to memorize this verse:⠀
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“Let the morning bring me word of your unfailing love, for I have put my trust in you.⠀
Show me the way I should go, for to you I entrust my life.” Psalm 143:8 📖⠀
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In the morning you can recite this verse and say a prayer. It doesn’t have to take a long time. Although – if you do have time – you will be greatly blessed by spending more time in prayer and devotion.⠀
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📌 Free Printable Morning Prayer Prompts on the blog today: https://avirtuouswoman.org/morning-prayer-prompts/  #linkinbio ⠀
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🏠 As a homemaker, one of my goals is to be inte 🏠 As a homemaker, one of my goals is to be intentional with how I plan our days. I love any opportunity to create a good memories at home for my family and guests. ⠀⠀
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📌 If you're looking to make this holiday season really special, you need to be intentional. Goodness knows 2020 has had a lot of ups and downs. And maybe you feel like it's been mostly downs. ⠀⠀
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🎄 But the holiday season is a chance to focus on celebrating the life we have right now. Things don't need to be perfect for us to celebrate life right now!!⠀⠀
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☑️ Inside the pages of my Purpose 31 holiday planner, you'll find 8 weeks of planning and cleaning all laid out for you. Recipe pages, journaling pages, and more - 120 pages total. ⠀⠀
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✏️ The Purpose 31 Holiday Planner is by far one of the most popular resource I produce each year. ⠀⠀
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Thousands of women have downloaded it over the last four years I've offered it.⠀⠀
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So, even though it's early still, you can go ahead and downlaod it. Print it out and then set it up so you're ready to go.⠀⠀
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I usually take my holiday planner down to Office Depot and have them spiral bind it with a plastic cover for about $5.00. This year, though, I just bought a new 3 ring binder at Walmart, printed off extra cover pages to slip in the clear sleeve, and created a binder with it. ⠀⠀
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📌📌📌 If you use the planner this year, be sure to share and tag me in your photos! ❤️⠀  Download: https://avirtuouswoman.org/holiday-planner/ #linkinbio
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