TRICKS OF THE TRADE

YOU WON’T FEEL LIKE YOU’RE MISS­ING OUT WITH THESE SMART SWAPS, BUT THEY ADD UP TO A BIG DIF­FER­ENCE IN YOUR DIET

Life & Style Weekend - - MAGAZINE | YOU -

Quite of­ten when we’re struck by the “get fit” or “eat health­ier” bug it brings with it a lot of gusto, mo­ti­va­tion and an all-ornoth­ing at­ti­tude. While this helps launch pos­i­tive ac­tion, it can have an equally neg­a­tive im­pact as goals that are too big in scale, vague or not bro­ken down into man­age­able steps tend to stop in their tracks faster than they be­gan. As a nu­tri­tion and health coach, part of my work is to sug­gest healthy swaps in a client’s cur­rent eat­ing plan. These small changes won’t make you feel over­whelmed but they will al­low small wins, which help drive mo­ti­va­tion.

SWAP COF­FEE FOR HERBAL TEA

Too much cof­fee wreaks havoc on our al­ready stressed ner­vous sys­tems. If you en­joy cof­fee and don’t rely on it for its caf­feinated prop­er­ties, try to limit the jolt to one a day and choose herbal teas such as dan­de­lion (which is great for fluid re­ten­tion), camomile (calm­ing), pep­per­mint, (in­vig­o­rat­ing) or rooi­bos tea (caf­feine free) in­stead.

SWAP BURG­ERS FOR BUNLESS BURG­ERS

By lim­it­ing the num­ber of sim­ple car­bo­hy­drates in your diet you are open­ing the door to more nu­tri­ent-dense food. Try a de­con­structed burger with a let­tuce base and the usual fill­ings.

SWAP PASTA FOR ZUC­CHINI NOO­DLES

Zuc­chini noo­dles (zoo­dles) are a fan­tas­tic sub­sti­tute for pasta meals and give you more bang for your buck in the nu­tri­tion stakes. Made with a spi­raliser, the world is your oys­ter when it comes to recre­at­ing Thai, Asian or Ital­ian meals.

SWAP RED MEAT FOR GRILLED FISH

By lim­it­ing red meat to only once or twice a week, you’re re­duc­ing the sat­u­rated fat in your diet. Salmon is full of healthy omega 3 fats or whip up a meat-free meal packed with plant-based pro­teins.

SWAP JUICE FOR WHOLE FRUIT

Why drink juice when you can eat the fruit in its whole form? Juice is fast ab­sorb­ing and drives in­sulin lev­els to sky high as the fi­bre con­tent is stripped. En­joy low GI fruits such as berries in smooth­ies, fresh mango and co­conut flesh as “nice cream” or wa­ter­melon by the pool.

SWAP BUT­TER FOR AV­O­CADO

When you sub­sti­tute av­o­cado for an­other fat, you’re get­ting about 20 vi­ta­mins, min­er­als and phy­tonu­tri­ents, and “good fats” as op­posed to sat­u­rated. If you want to talk calo­ries, but­ter has around four times the amount.

SWAP SALAD DRESS­ING FOR BAL­SAMIC VINAI­GRETTE

Make your own dress­ing by mix­ing bal­samic vine­gar and a dash of olive oil. Tra­di­tional salad dress­ings are high in sugar so save the sweet­ness and trans­form your sal­ads with DIY dress­ings.

SWAP AL­CO­HOL FOR SODA WA­TER

As the fes­tive sea­son dawns, so does the fre­quency of en­joy­ing an al­co­holic bev­er­age. If you must drink, try swap­ping ev­ery sec­ond drink for soda wa­ter. Add ap­ple cider vine­gar and a dash of lemon juice to soda wa­ter for a re­fresh­ing bub­bly treat.

SWAP CRISPS FOR AIR-POPPED POP­CORN

Some­times we just crave some­thing salty. Did you know air-popped pop­corn is ac­tu­ally one of the world’s best fi­brous whole­grain foods? Cool, huh! Try mak­ing your own or buy plain air-popped (steer clear of the sweet and salty, caramel, oilpopped ver­sions) and en­joy a healthy snack.

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