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Super savvy food swaps

As our awareness of the importance of healthy eating and exercise increases, consumers often find themselves bombarded with mountains of information that can often be overwhelming and difficult to digest (excuse the pun!).

If you would like to give your health a kick-start but are unsure of where to start, take a look at our ten simple food and drink swaps below. Whether you crave sugary treats or carb-laden comfort food, here are some ideas for making a more nutritious choice:

  1. Use herbs and spices for flavouring instead of salt. Since too much salt can cause fluid retention and high blood pressure, switching to herbs and spices to jazz up your food is a much healthier option. With a vast amount of herbs and spices on offer, you are bound to find some winning combinations and it can be great fun experimenting and getting creative in the kitchen.

  2. Swap sugary cereals for porridge. For a breakfast of champions, ditch the sugary cereals and create a bowl of delicious goodness instead. Use some plain, rolled oats with coconut or almond milk and scatter some mixed berries over the top for added yumminess and a phytonutrient-rich boost.

  3. Use spiralised vegetables for spaghetti instead of pasta. Whilst whole-wheat pasta is great, white pasta is stripped of most of the nutrients during processing. Spiralising vegetables offers a good alternative if you would prefer a lighter meal and ensures you are getting one of your five a day.

  4. Use avocado instead of mayonnaise. Next time you’re tempted to slather your sandwiches in mayo, reach for the avocado instead. It has the same deliciously creamy taste and texture as mayonnaise, but it’s packed with omega-3 and good fatty acids rather than unhealthy sugars and fats.

  5. Trade fizzy drinks and squash for water. We all know how important it is to stay hydrated but there really is nothing better than good old H2O. Fizzy drinks and squash may quench your thirst, but they also contain an abundance of sugar and artificial chemicals! If you find plain water doesn’t do enough to tantalise your taste buds, then trying livening it up with a slice of lemon or a handful of berries.

  6. Swap fruit yoghurt for plain yoghurt. Yoghurt is an excellent source of protein, calcium and vitamin B12, but flavoured yogurts often contain high amounts of sugar so stick to the plain stuff for a far healthier snack. Live yoghurt can also be beneficial for gut health, due to the abundance of ‘friendly bacteria’ which makes it one of nature’s finest probiotics.

  7. Switch milk chocolate and sweet treats for dark chocolate (at least 70% cocoa). Not all chocolate is created equal. Raw cocoa is actually highly nutritious and contains high levels of iron, magnesium and antioxidants. Dark chocolate has a higher percentage of cocoa solids than milk chocolate and contains much less added sugar. Just a few squares of dark chocolate is enough to satisfy most people’s sweet tooth due to its rich and intense flavour.

  8. Put a different spin on your daily brew. Tea and coffee are an integral part of daily life for most Brits, but consider swapping to herbal tea for a healthier alternative. Teas which are caffeine free and don’t contain any calories, provide a comforting substitute for your regular cuppa. Time to put the kettle on!

  9. Trade your French fries for baked sweet potato fries. We all know that chips aren’t good for us due to the high levels of salt and saturated fats they contain. But what do you do when you are craving this fast-food favourite? Bake your own sweet potato fries instead! Sweet potatoes are loaded with vitamins A, B and C, are low in calories and provide you with slow-release energy to keep you going for longer.

  10. Use mashed cauliflower instead of dough for your pizza crust. Although pizza is an all-time favourite, it is also high in calories and saturated fats. Make your own healthier version using cauliflower for the crust and get a good dose of vitamins too, including vitamin C, K and B6.   

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