A healthy diet is something we should all be following, but
only a small percentage of us achieve it. With so many processed and
high-calorie food options readily available, it might seem like the easier
option to grab yourself an unhealthy meal or snack. If you want to be healthy
you first have to be self-aware of your current situation, and then work
towards making better food choices. Swapping out your food choices for
healthier food options is the best way to make a change. You do not have to
have a sudden and drastic change, but starting by swapping some of the daily
food and drinks you have with healthier options is a good place to start.
In this blog post, we will share some of the key food swaps
you should be implementing into your daily routine, and how you can make the
necessary steps towards changing your diet for the better. Take a look at the
following suggestions:
Water instead of juice
There is nothing better than a fresh pint of OJ in the
morning. As much as some orange juices are packed with vitamin C, they are
overloaded with refined sugars and sweeteners which removes the singlehanded
benefits from the natural vitamin C. Swap out your juices for water! This also
goes for fizzy drinks and other tasty sweet drinks. They are extremely
addictive and delicious, but your body will thank you much more if you make a
conscious effort to drink 2 litres of water a day. If you are used to drinking
fizzy drinks and fruit juices all day, invest in a large water bottle and fill
this up every morning. Whenever you get thirsty you will have your water bottle
to hand!
Oats instead of breakfast bars
What is your breakfast of choice? For many people on the
move, a simple breakfast bar suffices until it is time for lunch.
Unfortunately, these bars are ultra-processed, no matter how many healthy
claims they make on the packaging. With large levels of sugars used in the
ingredients, breakfast bars are likely to spike your insulin in the morning,
resulting in a heavy crash later on in the day. This is not a good breakfast
because of this, and opting for organic oats instead would be the better
alternative. Make yourself some overnight oats, possibly adding in some frozen
berries, and the energy release will be slow yet sufficient to help you last
till lunch
Smaller portions instead of big
This swap might seem simple, but once you are in the habit
of having larger meals, reducing your meal sizes will be difficult to suddenly
drop down. Many of us are eating too much per meal. Especially during
high-calorie-dense meals, a smaller portion will allow us to eat the foods we
love with a reduced negative effect. An easy way to reduce the size of your
meals is to make smaller portions using smaller plates. Simple, effective, and
wool reduces your calorie intake. Of course, if you are having a nutritious
meal with lots of vegetables and high-fibre foods, this will be best eaten in
large portions.
Swap your English tea for herbal
If you are a tea lover, chances are you load your drink up
with sugar and milk. It may not seem like it, but a large consumption of
caffeine is very bad for our health. Tea such as English tea gives a large
caffeine release, which much like the breakfast bars mentioned, can give you a
huge spike which quickly drops into a slump. Swap your traditional tea for a
herbal tea instead, with more organic and natural ingredients to give you a
boost without the added caffeine. Herbal tea such as lemon and ginger is a
great way to cleanse your gut and support your immune system also.
Fresh sauce instead of sauce jars
We have all been the culprits of using a quick pasta sauce
jar to make a delicious Italian meal. Although jars are easy and sometimes
cheaper, using fresh pasta sauce is much healthier. With heaps of sugar and
added preservatives, jars of sauce should be avoided as an easy way to make
healthier choices. Instead of all of the fresh ingredients, blend them and make
your homemade pasta sauce. Delicious!
High alcohol for a low percentage
Whether you are going out with friends or having a fun night
with your friends, we often like to have a drink! The reality of most alcohol
today is that it is very bad for our health, and is packed with extra calories
that cause us to pack on the pounds. Luckily for you, if you still wish to have
the occasional drink, there are loads of low-calorie, low-alcohol percentage
drinks available. From alcohol-free beers to ready to drink cocktails, you have the
option of making better choices when drinking.
Bottom line
Overall, making healthy food swaps is easily incorporated
into our daily lives. All it takes is a clear idea of what you wish to achieve,
and nailing down the unhealthy food in your diet that needs to be swapped for
alternatives. Make sure you drink water instead of juice, have slow
energy-releasing breakfasts such as oats, and make ingredients organic and
fresh whenever possible!
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