We all know that it’s important to eat well, but sometimes, it’s hard to remember how we should maintain this balanced diet.
First off – why should we think about our food choices? You want to ensure you’re feeling your best from the inside out. When eating well, you will have optimal energy levels, feel stronger and healthier, your immune system will thrive, and you’ll have a clearer head, think clearer and handle stress.
By making small, positive changes, we can enhance our health and vitality in the long run.
So we have taken a look at some of the smart swaps you can make throughout your every day life that might help!
If butter is your go-to for pasta, steamed vegetables, or bread, try swapping it out for olive oil instead. Olive oil is packed with many nutrients and health benefits so it can reduce the saturated fat you are consuming and replace it with quality unsaturated fat.
Another great alternative to butter is topping your bread with avocado instead. Avocado contains healthy fats which is great for your health in comparison to butter, which is higher in saturated fats.
Not only has it got great health benefits, it’s a better bang for your buck in terms of calories, where 20g contains 32 calories. If you compare this to butter where it is 144 calories for 20g. It’s also a lot higher in fibre, which is going to keep you fuller for longer, again with more calories to play with throughout the rest of your day.
Another great swap is mayonnaise for Avocado. Helping save you on calories without changing the texture too much and keeping the creaminess!
Change nut bars for whole nuts, nut bars contain more sodium and refined sugars, so swapping these out for whole nuts is a better option. A good rule of thumb is the more natural the state, the better the nutritional value.
Swap refined grains for whole grains. There are many ways and food items you can do this. We have listed some examples below.
- White Rice → Wholegrain Rice
- White Pasta → Wholegrain or Brown Pasta
- White Bread → Wholegrain Bread
Where possible, always opt for the wholegrain alternatives. This can be, as mentioned, in bread, pasta, muffins, crackers, and flour. This small change can help improve cholesterol levels and provide higher fibre, vitamin and mineral content, which in turn can reduce your risk of disease.
Making consistently smart swaps can significantly reduce your overall calorie intake for meals and throughout the day. If eating in a calorie deficit, smart swaps can ensure you get the most bang for your buck in calories and help you feel satisfied despite being in a deficit.
There are many ways to improve the overall nutritional value of your foods by making smart swaps. Following the 80% whole food approach should lead you to an overall healthy diet, but ensuring you’re levelling up this 80% nutrition is also important.
Remember, the journey towards a healthier diet is a gradual process. By implementing these suggestions and being consistent in our efforts, we can improve our overall well-being and enjoy the benefits of a nourishing diet.
Feel like you’ve learnt some great tips today? Well there is plenty more where that came from so sign up to an Equalution program today to have constant access to our personalised nutrition advice.