Eating well doesn’t need to be complicated. With a few smart food swaps, you can turn a questionable meal or snack into a wholesome and nutritious dish that satisfies and keeps your diet on track.
KICK IT: White bread PICK IT: Wholewheat bread
White breads are more processed than brown or wholewheat options. Removing the bran from white bread means you miss out on numerous vitamins, minerals, fats, protein, and fibre. Wholewheat bread
KICK IT: Potatoes PICK IT: Sweet potatoes
Those starchy jacket potatoes have a high GI, which means they increase blood sugar levels and raise your meal’s glycaemic load. Rather opt for sweet potatoes. While still a carb source, they’re complex and rich in fibre. They also contains some protein and are packed with nutrients like vitamins A, E, C, and B vitamins, and manganese.
KICK IT: Sugar PICK IT: Natural sweeteners
Processed table sugar is addictive. It also spikes your blood sugar levels, which leaves you feeling sluggish. If you must have something sweet, opt for small amounts of stevia, xylitol, coconut sugar or natural honey.
KICK IT: Coffee creamer PICK IT: Milk alternatives
While coffee creamers can turn your bitter black coffee into a sweet milky morning treat, the empty calories, added sugar, corn syrup and hydrogenated vegetable oil do your diet a disservice.
Milk alternatives like almond, oat, soy or coconut can add nutritional value to your morning cuppa with nutrients like calcium, natural fats, and some protein.
KICK IT: Mashed potatoes PICK IT: Cauli mash
With only 29 calories per cup compared to 130 calories found in a medium potato, cauliflower is not only a diet-friendly version, but it’s contains more nutrients, including vitamin C. What’s even better is this vegetable is so versatile that it can be mashed, blended or roasted and still tastes amazing.
KICK IT: Bacon, egg and sausage breakfast PICK IT: Greek yoghurt with nut granola and fresh berries
While a hot, greasy breakfast is a tasty way to start any morning, the saturated fat from the bacon and sausage can leave you feeling lethargic and sluggish. The yoghurt, nut and berry option still offers a combination of healthy fats, ample calories to energise your day, and various vitamins, minerals and antioxidants. The Greek yoghurt also provides your morning protein dose.
KICK IT: Potato chips PICK IT: Kale chips
A cup of kale chips contains only 84 calories, while the equivalent potato chip serving has more than double, at 200 calories. The potato chips also have a host of ingredients you generally want to avoid, like refined and processed carbs and sodium. A serving of kale can also help to meet your daily requirement of vitamins A and C, and also offers beneficial amounts of calcium and folate.
KICK IT: Milk chocolate PICK IT: Cacao powder or nibs
Everyone needs and deserves a treat now and then and there are few things as indulgent as a milk chocolate bar. However, the milk chocolate is packed full of processed sugar and ranks low in terms of nutritional value. Cacao, on the other hand, is contains antioxidants, vitamins and minerals. You will need to use the cacao in a recipe as it has a naturally bitter taste. Thankfully, the options are endless.
KICK IT: Full-cream latte PICK IT: Green tea
Green tea will still deliver the caffeine kick your body has become accustomed to, but without all the calories. The green tea is also packed full of natural antioxidants, along with various beneficial compounds that can aid fat metabolism.