Portion of sweet potato wedges

Ingredients that Make a Difference in your Waistline

By Kathryn Haynes, D.C.

Whether you are preparing a meal for Thanksgiving dinner or for a regular Monday night, there are simple changes we can make to our recipes that will keep, or create, a healthy waistline.

A truly “healthy waistline” is often a desirable look but it is also a great way to prevent back pain.

Below are a few ingredient changes that we have made in our daily diet:

Unhealthy or Less healthy choice     –>        Healthier choice

White potato                                     –>                  Sweet potato

Ice burg lettuce                                 –>                 Romaine lettuce/Spinach/Kale

White onion                                      –>                  Red onion

White flour                                        –>                  Almond flour / coconut flour

Dairy yogurt                                      –>                  Coconut yogurt / almond yogurt

Dairy milk                                          –>                  Coconut milk / almond milk

Ice cream                                           –>                  Coconut ice cream

Meat with hormones /antibiotics  –>                  Meat that is free range, grass fed

Soda                                                    –>                   Kombucha

Gatorade or other sports drink      –>                  Coconut water

Sample Recipe: Baked Sweet Potato Fries


2 sweet potatoes

2 tablespoons coconut oil

Salt and pepper

Directions for Healthier French Fries… Sweet Potato Fries:

  1. Preheat oven to 400 degrees
  2. Slice sweet potatoes into wedges
  3. Drizzle wedges with melted coconut oil and toss to coat
  4. Sprinkle with salt and pepper
  5. Spread potato wedges into a single layer on a baking sheet
  6. Bake about 20-30 minutes

TIP: Be sure there is space between each sweet potato wedge.  If potatoes are all very close together they will steam and get soggy instead of crispy.

Eating nutritious foods is a key part to the foundation of a healthy lifestyle and a healthy waistline.

Being at a healthy weight is easier on your body which will help relieve and prevent back pain, neck pain and other serious illness.

Truly healthy foods help us to feel better, look better, and get the most out of our bodies.

There are many ways to improve our health and a few ingredient changes are a great way to start.

“When it comes to your health, we’ve got your back!”