Superfood Swap diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Superfood Swap Diet was created by Dawn Jackson Blatner. In this diet, you replace unhealthy products with 'superfoods' as much as possible. No products or ingredients are forbidden. The diet has vegetarian, vegan and gluten-free options.
On the homepage you can compare this diet with other diets.
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For each dish you follow three steps. The first is simple: think about what you would like to eat. Then check whether this dish contains the right nutrients (a bit of protein, grains, healthy fats and vegetables). Finally, replace unhealthy products in the dish with "superfoods". These, according to Blatner, are mainly vegetable products rich in fibre, vitamins and antioxidants.
According to Blatner, unhealthy products are those that contain many chemical ingredients, refined sugars, artificial sweeteners, flavourings and preservatives.
Next to swapping unhealthy foods for super foods, it is advised to eat consciously. For example, do not watch TV while eating. It is also recommended only to snack or drink alcohol on social occasions.
In book 'Superfood Swap' you can read more on this diet.
Consult your doctor or dietician before starting this (or any) diet.
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Examples of other diets that replace products with healthier options are the mono-swap diet and the Volumetrics diet.
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
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Exercise 6 times a week, 60 minutes a day. The advise is to do sports you like.
In fact, this diet cannot quite be called a diet. The basis of the diet lies mainly in natural ingredients and being conscious of where and when you eat. the choice for less processed products is also found in the Good Nutrition Guideline of the Dutch Health Council. Eating less processed food and using more healthy staples is a good choice. When choosing a vegetarian or vegan diet, always be mindful of using a whole-food diet. If necessary, seek advice from a dietician if you want to be sure your diet is whole-food.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.