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3 simple healthy
swaps you can make today

3 simple healthy swaps you can make today
22 April 2017 Haidee Harvey-Brown

It’s very easy to feel overwhelmed and confused with all the healthy eating guidance being thrown around, and multiple diets claiming to be the best. As a result, many of us set up unrealistic ideals or expectations about changing habits overnight and/or perfectly following a particular way of eating or strict diet plan.

I am definitely guilty of planning to do X, Y, Z and more, all at once, but I think we can all benefit from tackling one thing at a time, focusing on turning them into habits, and thus easier to stick to long-term.

This is especially true for dietary changes, so if you are trying to make changes to a more nutrient-dense, whole foods based-diet, these are my three simple healthy swaps that I believe can make a big difference, without feeling overwhelmed.

By only doing these you are introducing healthy fats, more nutrient-dense carbohydrates and a greater variety of nutrients, as well as lowering processed goods, excess sugar or sweeteners and harmful oxidised oils.

Swap processed flour based starches (e.g. pastas, breads, wraps) for starchy veg (sweet potatoes, white potatoes, squash, carrots, beets and parsnips). Roasting or steaming a lot of these at the start of the week in batch can be especially helpful. Jacket potatoes are easy alternatives, or you could try making your own chips or wedges!

Swap vegetable oils (sunflower, rapeseed/canola, safflower, corn, cottonseed, soybean, peanut and vegetable oil) for coconut oil, olive oil (extra virgin for dressings), grass-fed butter and ghee.

Swap sugary/fizzy drinks (energy drinks, pop/soda and the diet varieties, squash, flavoured water and packaged/processed fruit juice)for still or sparkling water. Infuse with your own fruity flavours if wanted, such as a squeeze of lemon, lime or orange, or frozen berries to act as tasty ice cubes. If you’re feeling more adventurous, maybe even try some iced tea, cold brew coffee, or kombucha!

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