SMART CARB SWAPS
Aug 12, 2026 2:31 pm
Hi Friend,
Carbohydrates are not the enemy. Your body needs carbohydrates for energy. The key is choosing carbohydrates that digest more slowly and provide fiber, vitamins, and lasting fullness.
Refined carbohydrates are often stripped of fiber and nutrients, causing blood sugar spikes and increased hunger.
This week, we focus on smarter swaps — not deprivation.
Better Carbohydrate Choices
“Build a Balanced Plate”
Show a plate divided into:
- ½ vegetables
- ¼ lean protein
- ¼ high-fiber carbohydrate
Examples:
🥦 Broccoli
🍗 Grilled chicken
🍠 Sweet potato
Why Fiber Matters
Fiber helps:
✔ Slow blood sugar rises
✔ Improve fullness
✔ Support digestion
✔ Reduce cravings
Aim to include fiber at every meal.
Learn more on our Facebook page
WEEK 2 ACTION ITEMS
✔ Swap at least 3 refined carbs for higher-fiber options
✔ Add vegetables to lunch and dinner
✔ Include protein with snacks
✔ Try one new healthy recipe this week ( no added sugar meal)
✔ Drink water before meals
💌 This Month’s Challenge:
🥣 Become a part of our Protein Power Challenge on Facebook!
The Missing Piece in Your Weight Loss Plan?
You may not need to eat less. You may need to eat differently.
One of the most common issues I see in practice is under-eating protein — especially at breakfast.
Low protein intake can lead to:
• Energy crashes
• Increased cravings
• Blood sugar spikes
• Loss of muscle
• Slower metabolism
That’s why we are launching the 30-Day Protein Power Challenge.
For 4 week, we’ll focus on:
• Protein at every meal
• Healthy breakfast proteins
• Smarter snacks
• Blood sugar stability
• Sustainable habits
No extremes. No starvation.
🎯 P.S. If you’d like personalized guidance to improve your A1C and cholesterol together, you can schedule a consultation here:
If this message resonated with you, feel free to share it with someone who could benefit.
With care,
Astrida Teneng, MDA, RDN, CDCES
Diathrive Nutrition, LLC
www.diathrivenutrition.com
