12 Super simple swaps
We all want the easy life don't we, and sometimes when we're just too busy or tired, it can seem like an effort to eat healthily, but with a few simple swaps you can still make nutritious choices, even when you don't feel like it:
If it's white it's not right – whether it's bread, pasta, rice or cereals, ALWAYS choose the wholegrain option. Nutrient dense and rich in fibre, wholegrains are slowly digested, keeping you fuller for longer and contain energy producing B vits. Some are a source of protein too, swap rice with quinoa for 3 x the amount of protein.
Pimp your protein – protein forms the building blocks for life and not getting enough can have a wide-reaching negative impact. Go Greek when it comes to yoghurt rather than natural or sugary flavoured options for double the protein and sweeten with a handful of berries and a drizzle of honey. For a steady stream of energy through the afternoon, avoid carb-based lunches and add fish, chicken, lentils and chickpeas to salads for added protein power.
Make an omelette pizza - eggs contain all the essential amino acids and are one of the only food sources of vitamin D. Rather than pizza, whip up an omelette including all your favourite
Crunch on kale crisps – a source of fibre, iron and calcium, kale crisps are cheap, easier to make than you might think and free of hydrogenated or trans fats found in regular potato crisps. Massage kale leaves with plenty of olive oil, salt & pepper and bake in the oven on a low heat for 20 mins, mixing half-way to make sure they cook evenly.
Switch to smoothies – straight up fruit juice is quickly digested by the body and can disrupt blood sugar, so blend whole fruit with veg to retain more fibre and nutrients. Banana, spinach, peanut butter and milk or yoghurt make a simple, tasty combo, perfect post-workout.
Healthify your toast toppings – choose houmous, avocado and sugar free nut butter over jam or honey to keep blood sugar balanced with an added dose of healthy fats and protein.
Switch iceberg lettuce, which is mostly water for dark leafy greens like spinach, rocket and watercress which pack in antioxidants, vitamin C, vitamin A, vitamin K, folate, magnesium, calcium and iron
Ditch sugary fizzy drinks & flavoured waters – which spike blood sugar and may drive weight gain, go sugar free with added vitamins ;) or stick with good old fashioned H20 and flavour with lemon, lime, mint or cucumber instead.
Swap mayo for avocado mashed with lemon juice, a little Dijon mustard, salt & pepper for a boost of healthy omega fats.
Sweet tooth? Switch milk chocolate for dark chocolate of 70% and over, which is much lower in sugar, a source of antioxidants and contains magnesium, a mineral known as nature's relaxant.
Replace ready meals – with a speedy stir fry. In no more than 20 mins you can have dinner on the table, packed with colourful antioxidant and fibre rich veg, add fish, chicken, tofu, tempeh or cashew nuts for protein and serve with brown rice for added fibre and B vits.
Trade tropical fruit for berries – Mango, pineapple, papaya and bananas are high in natural sugars, while berries are low in sugar and packed full of vitamin C and protective antioxidants.