Easy food swaps for a healthier diet
So you want to start eating “healthier” but you don’t know where to begin? Don’t worry, getting started is a lot easier than you’d think. Just swap out some of your favourite everyday foods for healthier options, and you’ll be well on your way to a better diet!
Eat fruit not fruit juice: When you drink fruit juice, you might be getting some of the vitamins you would get from a whole fruit, but you’re missing out on fibre. Not to mention the added sugar found in many fruit juices.
Use balsamic vinegar not store-bought dressings: Pre-made store bought dressings are a calorie trap waiting to happen. Cut fat and calories by using balsamic vinegar and olive oil or even lemon and salt and pepper for your dressings.
Eat mixed greens not iceberg lettuce: Iceberg lettuce is almost entirely water. Swap it out for mixed garden greens including spinach for added vitamins, calcium and iron.
Pan-fry don’t deep-fry: The easiest way to make a food unhealthy is to drop it in the deep-fryer. Cut calories and fat by pan-frying your food with vegetable oil, coconut oil, or olive oil.
Eat Greek yoghurt not sour cream: It might sound strange, but with its tangy, not-sweet flavour, you can use plain Greek yogurt on any food that you would normally top with sour cream.
Drink soda water not sugary soda: If you’re a soda addict, try switching to soda water and flavour it with fresh fruit to axe unnecessary sugar, calories, sweeteners, and caffeine.
Eat popcorn not chips: Chips are quite a fatty snack. Swap them out for air-popped popcorn (skip the butter) which has only a fraction of the calories.
Eat brown rice not white: Swap out your white carbs (rice, bread, etc.) for whole wheat options. Your body will thank you for the added nutrients and as a bonus, you’ll feel fuller, longer.
Eat lean meats not full fat: When buying meat from the grocer or butcher, go lean to cut out unnecessary calories and fat. Your tastebuds notice the loss, but your waistline might.
Drink black coffee instead of a cappuccino: If you can, order your coffee black instead of a fancy cappuccino or latte. Not only will you save on added calories and fat, but it’s usually cheaper too.
Use cinnamon not sugar: To add sweetness to your breakfast or tea try using cinnamon instead. It has all the flavour for only a fraction of the calories. It’s also great for your metabolism.
Related links:
The science behind why people get grumpy when hungry
The best nuts to include in your diet