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Easy and Healthy Food Swaps
I’m a big fan of the idea of compound habits – that is, making small, sustainable changes that all add up to make a big impact. If you haven’t read Atomic Habits by James Clear, I highly recommend this book!
Rather than completely eliminating foods from your diet and feeling deprived, why not just try switching out the less healthy foods for more nutritious ones? After a while, these healthy habits will stick and you’ll be well on your way to a healthier you!
Here’s six healthy food swaps
Salt for herbs and spices
Many people consume more than the recommended daily amount of salt, which can lead to high blood pressure, kidney disease, heart disease and stroke. Herbs and spices add a punch of flavour to meals without the need for salt.
Refined grains for whole grains
At least 90% of the world’s population don’t eat the minimum recommended daily 30g of fibre which is found exclusively in plant foods. A lack of dietary fibre is associated with bowel cancer, type 2 diabetes, high cholesterol andheart disease.
Baked goods for dark chocolate
Ultra-processed baked goods often contain highly refined and hydrogenated oils which are associated with inflammation, whereas cocoa contains phytonutrient flavanols, which are associated with reduced inflammation.
Meat for plant-based proteins
There is compelling evidence that people who eat more plant foods live longer and healthier lives, and reduce their risk of developing chronic diseases thanks to the health-promoting, disease-fighting, nutrients found in plant foods. Try experimenting with tofu, tempeh, lentils, beans, nuts, seeds and quinoa in place of meat.
Soft drinks/soda for water
Soft drinks have no positive nutritional value and are associated with the myriad of health conditions that occur in metabolic syndrome. The artificial sweeteners in diet varieties aren’t any better, so stick with water for the healthiest way to stay hydrated.
Crisps/chips for nuts
Crisps are often high in salt, saturated and trans fats, as well as being made from refined grains – this combination of dietary nasties is associated with an increased risk of heart disease. Nuts, however, also contain unsaturated fats, that may reduce the risk of developing heart disease.
Don’t underestimate the value of making small improvements in any area of your life.