Habits are set. Routines are followed. It’s easy to get caught up in the busyness of life and go through the motions of our day.

The act of eating a meal takes place multiple times a day, for multiple people in your family. It’s something that needs to happen frequently and repetitively. We plan (sometimes), we shop, we cook, we eat, we clean up. We plan (sometimes), we shop, we cook, we eat, we clean up. And it continues…

Maybe for your family, it is chicken and rice, pizza, and a can of soup, on repeat each week. Maybe for your family, it is tacos, empanadas, and a casserole each week. Maybe for your family, it is take-out a few times a week and eating out on the weekends.

We’ve all heard some variation of “You should eat healthier.” But that can sometimes be the last thing we want to hear when we haven’t slept more than 3 hours a night, our son is sick, and it’s parent-teacher conferences this week at school.

How do we eat healthier? What does that look like? What does that feel like? What do we buy? What do we cook? What do we eat? Does eating healthier actually do anything to help us?

Here at One Step Up, we strive to support you with implementing small changes that can bring big results over time. One small way to start — swap out processed/packaged food for more nutritious options. Below are a few ideas to get you started: 

1. Swap out store-bought potato chips for homemade potato chips:

• Thinly slice a handful of potatoes
• Toss in a bowl with extra virgin olive oil, salt and pepper
• Line a baking sheet with parchment paper – add potatoes in single layer
• Bake at 425 degrees for 20-30 minutes 
• Dip in ketchup or sauce of your choice and enjoy! 

2. Swap out chicken nuggets from the fast-food drive-thru for homemade chicken nuggets: 

• Wash and prepare chicken tenders
• Dip chicken in egg mixture and coat with bread crumbs (gluten-free, if desired)
• Place on a baking sheet and bake at 375 degrees for 15-20 minutes 
• Add a side of vegetables and starch for a delicious dinner! 

3. Swap out processed snack foods for homemade trail mix

• Combine your preferred granola with raisins, nuts, and seeds of your choice 
• Fill mason jars for ready-to-go snacks all week!

Start small, start simple, start one day at a time. How can you take one step up?

What will you be swapping this week? Try one swap this week and let us know how it went! Comment below!