Over the years I’ve consulted with patients who aren’t feeling great and know they need to make improvements with their diet. Often they completely overhaul their diet and eliminate entire food groups (which they struggle to sustain) whilst overlooking the basic changes they can make which will undoubtably improve their health.
So this weeks post is a bit of back to basics guide with loads of simple swaps that will all positively impact on your health, without the stress of being on a diet. Anyone can make these simple swaps and in my experience, it’s often these micro changes that can have the hugest impact on ones long-term health.
Swap margarine or spreadable butter ⎮ For just plain old butter (pop it in a butter dish and leave it out of the fridge to make it spreadable). You can also blend butter and extra virgin olive oil to create a spreadable butter. Read more about why margarine (or spreads containing damaging vegetable oils) are not a healthy choice here.
Swap White Rice
Swap white rice ⎮ For brown rice, brown basmati or quinoa. All are less refined and more nourishing.
Swap White Flour
Swap white flour ⎮ For wholemeal or wholemeal spelt (or for gluten-free, I find a mix of buckwheat flour and almond meal is a great substitution).
Swap Regular Sandwich Bread
Swap commercial bread (which has up to 20 ingredients) ⎮ For artesian sourdough or a bread with the only ingredients being flour (preferably whole), salt, water and a raising agent (sourdough preferably). Read more about choosing bread here.
Swap Wheat Pasta
Swap wheat pasta ⎮ For a wheat free pasta (I love this Rice Quinoa Spaghetti, you wouldn’t know the difference) or zoodles (spiralised zucchini noodles).
Swap Vegetable Oils
Swap toxic vegetable oils (canola, rice bran etc) ⎮ For extra virgin olive oil, macadamia nut oil, avocado oil, butter, ghee, coconut oil (read more about the best choices in oils here).
Swap Breakfast Cereals and Drinks
Swap nutritionally void breakfast cereals and drinks ⎮ For oatmeal, home made muesli, homemade smoothies, chia puddings or a cooked brekkie. There are loads of breakfast recipes here or in my gorgeous ebook Rise and Shine.
Swap Low-fat Cows Milk
Swap low-fat cows milk ⎮ For a milk with the least processing possible (un-homogenised and full-fat cows milk is a better choice). Also consider nut milks (as long as they contain no added vegetable oils or sugar).
Swap Flavoured Yoghurts
Swap fruit, vanilla or lite yoghurts ⎮ For full-fat natural yoghurt or coconut yoghurt. For ideas on making the switch to a natural yoghurt, click here.
Swap Salad Dressings
Swap store bought salad dressings (which contain horrible vegetables oils and loads of sugar) ⎮ For a simple home-made one, here are some recipes.
Swap some of your meat meals ⎮ For a fish meal or perhaps a vegetarian meal. Or try to reduce the quantity of meat in a dish and add in legumes, pulses and more vegetables to bulk the meal out. Read more about healthy choices in meat here.
Swap your Coffee Habit
Swap coffee ⎮ For a short coffee or a single shot per day if you just can’t live without it. Try to substitute coffee with dandelion root or even a turmeric latte.
Swap your Tea Habit
Swap tea ⎮ For green tea or a healing, good quality organic herbal tea (there are so many available, find one you love the taste of).
Swap Dairy Milk Chocolate
Soft drink and Juice
Swap soft drink and juice ⎮ There are so many great low sugar options for drinks (though water is numero-uno). Kombucha and coconut water are my families favourites. Also mineral water with fresh lime is a firm fave. Also whole fruit should always replace juice.
Swap chips for popcorn
Swap peanuts or roasted nut mixes (often contain added vegetable oils and large amounts of salt) for raw or dehydrated nuts and seeds. Shop for the best value organic nuts and seeds delivered Australia wide here.
So these are my favourite swaps. Even if there is just one small thing you can swap, your health will benefit and before you know it, it will be the norm. All those 1%’s add up!
After a bit more detail? For a comprehensive healthy pantry list, click here.