One of the main areas of focus with my clients is food and nutrition. It’s a key piece of the puzzle and one of the main pillars of health.
If you want to lose weight, have more energy, have healthy skin, age well, then making good dietary choices is one of the most important things you can do. Even small but consistent changes into your daily food intake can help you benefit from a wide range of positive effects on both your body and mind.
If you're looking to clean up your eating habits, or make some small changes to meals here are five easy food swaps that will make a big difference.
Food swap #1: Instead of white bread, choose whole-grain bread
Eating whole-grain bread instead of white bread is an easy way to boost your nutritional intake. Compared to white bread, whole-grain bread contains more nutrients and fiber. The complex carbohydrates in whole grains are much better suited to helping you feel full and satiated throughout the day. Swapping white bread for whole grain bread is an easy way to get more fiber and nutrients in your diet.
Food swap #2: Instead of processed meats, choose lean meats
Processed meats like bacon, sausage, and deli meat are high in saturated fat and sodium. Lean meats are much lower in saturated fat and sodium. So, if you want to cut down on saturated fat and sodium, swap processed meats for lean meats. If you typically have a sandwich for lunch that has deli meat, see if you can find something else you would enjoy.
Food swap #3: Instead of sugary drinks, choose water or unsweetened beverages
When it comes to maintaining a healthy diet, most people know the importance of reducing our intake of refined sugars and unhealthy fats. However, less attention is paid to our consumption of sugary beverages, which are often a hidden source of excess calories and added sugars in our diets. To combat the effects of these sweet drinks, swap them out for of water or unsweetened alternatives. By trading sugary drinks for non-sweetened options, you can create powerful long-term habits that support your overall health and well-being.
Food swap #:4 Instead of fried foods, choose baked or grilled foods
This is an easy swap at home, but when eating out it can feel more tricky if you are used to swinging by the drive through on your way home. But when choosing foods for a healthy diet, baked or grilled options instead of fried ones are lower in fat and calories than their fried counterparts, making them a better choice for anyone trying to eat more nutritiously. Baking or grilling helps to preserve the flavor and texture of food more effectively than frying does, meaning that even picky eaters may find themselves enjoying these types of foods. Swapping fried for baked or grilled foods is an easy way to reduce overall oil intake without sacrificing too much flavor.
Food swap #5: Instead of unhealthy snacks like cookies or chips, choose healthier snacks like fruits and veggies
Unhealthy snacks like chips, cookies, and candy are high in sugar and preservatives. Healthy snacks like fruits and vegetables are lower in sugar and contain important vitamins and minerals your body needs. Some ideas you can try are berries- like raspberries, strawberries, blueberries, nuts- like almonds, walnuts or pecans, fresh or dried fruit, yogurt with granola, and veggie sticks with hummus or guacamole. By swapping out our usual junk food snacks for these healthier alternatives, we can keep our bodies energized and strong while avoiding some of the negative effects of processed foods.
When it comes to eating healthy, it’s important we start small. Often these small changes can make a big difference, and equally as important, they are easier to stick to than a full overhaul to your diet all at once.
These small changes to your diet can significantly impact your overall health.
Instead of eating:
processed food
sugary drinks
fried foods
cookies for snacks
You could be eating:
whole foods
water or unsweetened beverages
baked or grilled foods
healthy snacks like fruits and veggies
This will make a big difference to your energy levels, your weight loss goals and your long term health. If you need some ideas to get started with these changes, dive into these other blogs for some tips.
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