Healthy Swaps

Already this year we have talked about healthy habits, small changes you can make now to create better health for yourself in the future. Small changes are much easier to implement than completely overhauling your lifestyle. So this month we are talking about food and healthy swaps- easy switches you can make in your food choices to create better health. 
 
Swap #1 Soft drink for kombucha
We all know sugar laden soft drinks are not great for our body, causing spikes in blood sugar and no nutrition present. Many people find it hard to switch soft drink for plain water, so why not try kombucha? Kombucha is low in sugar and good for your gut, but still cool, refreshing and bubbly. With many flavours and brands now available from the supermarket, give it a try and see if you like it. I would recommend trying a couple of different brands if the first one doesn’t float your boat, they are all uniquely flavoured and some are less bitter than others.

Swap #2 Stock for bone broth
There are many options for stock available at the supermarket, from powders to ready made. Unfortunately, most of these stocks will have added preservatives to keep them shelf stable, which is not always the best option for you and your family. Try swapping stock for bone broth, for a more flavourful meal and added nutrition! Bone broth contains collagen and amino acids, and can contain iron, calcium, magnesium and potassium. We love Gevity’s range of bone broths, you can check them out here (shop link)

Swap #3 Ice cream for fruit salad
It can be nice to have a sweet treat after dinner, and a lot of people find this a hard habit to get out of. Swapping the ice cream or chocolate for a piece of fruit or a fruit salad with some yoghurt is a simple change that can make a big difference. 
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Swap #4 Store bought salad dressing for homemade
Store bought salad dressing can contain many additional ingredients and stabilisers to make it shelf safe. Decrease your exposure to additives by making your own salad dressing! A base of olive oil and vinegar is a good start, and you can add whatever spices and herbs you like. And it’s a lot cheaper too!

Swap #5 Crackers for celery/carrot/cucumber sticks
Swapping the crackers or wafers from your nibbles plate and replacing them with veggie sticks. An easy way to get an extra serve of veggies into your daily intake, and carrot sticks covered in dip are just yum! A change most people won’t even notice, and it only takes a couple of extra minutes preparation. You could take this to another level and swap pasta for zucchini noodles, or put your bolognaise sauce on steamed veggies instead! 

Swap #6 Big plate for small plate
Often we will continue to eat past the point of feeling full, just to finish our meal. If this is an issue for you, try swapping a big plate for a smaller plate. Studies have shown that we feel just as satisfied if our plate looks full, regardless of how big that plate is. Portion sizes can make a big difference to long term health. 

Swap #7 Pasta salad for quinoa salad
Switching heavy salads like pasta or potato salad for a lighter, more nutritious side like a roast veggie quinoa salad is a great choice. Pasta salad is very gluten and sugar heavy (especially with store bought dressing), and can irritate your gut and spike blood sugars, usually with very little good nutrition there to balance it out. Choosing a green salad or a more nutritious alternative can help to avoid these side effects.

Swap #8 Bread for bowls
Have the burger without the bun! Bread and other gluten containing foods like pasta can be very inflammatory for a lot of people, and decreasing your intake of these inflammatory foods can be good for long term gut health. Having a burger bowl (skipping the bread) or a burrito bowl (skipping the wrap) are simple and easy ways to eat foods you already enjoy, and just make them a little bit better for you in the long run. 

Hopefully this has inspired you to make a simple change in the foods you eat to help your health going forwards. Will you try one of our tips? Or come up with your own?