Essentials (South Africa) - - HEALTH -

Swap Cous­cous for quinoa

Why: Quinoa is higher in pro­tein and di­etary fi­bre.

Swap 1 slice white bread for

1 slice rye bread

Why: Rye bread helps to boost the feel­ing of full­ness.

Swap Cot­tage cheese for Edam

Why: Lower in carbs, Edam is great for omega-3 fats, pro­tein and amino acids. Swap Cream crack­ers for rice cakes Why: Ditch the tra­di­tional re­fined carb choice for rice cakes. Look for whole­grain ver­sions to get max­i­mum ben­e­fits.

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