Eating healthy doesn’t have to be difficult, as there are easy to follow swaps you can make that will save you time, money and calories.
Luckily you don’t always have to drastically change your diet to overhaul your health. Small adjustments can make a huge difference.
An easy way to notice an improvement with your health is by eating less processed foods as not all packaged foods are made the same.
One Australian dietitian and one nutritionist has weighed in on what swaps you can make.
FLAVOURED YOGHURT TO GREEK YOGHURT
Although flavoured yoghurt can be delicious, it is also packed with sugar and an average serve will set you back 810 kilojoules (194 calories).
In comparison, greek yoghurt has no added sugar or artificial sweeteners and contains 418 kilojules, or 100 calories.
PEANUTS TO EDAMAME BEANS
Although nuts are considered a healthy snack alternative, peanuts can often be coated in layers of salt that you don’t need.
To avoid this, Kate suggested eating steamed edamame beans instead.
‘They’re lower in calories, higher in protein and equally as satisfying!’ she said.
BAKED BEANS TO LEGUMES
Another recommended swap that Kate shared was canned baked beans to legumes, such as chickpeas.
This is because baked beans are often packed with sugar and salt and the additives don’t usually outweigh the health benefits.
RICE TO QUINOA
Rice contains a certain level of anti-nutrients, like phytates, which can make it hard for people to absorb the minerals it contains.
Because of this, Kate has recommended swapping it out for quinoa in your diet.
A cup of white rice contains 632 kilojoules (151 calories) whereas 100 grams of quinoa has 1540 kilojoules (368 calories).
MUESLI BAR TO HOMEMADE PROTEIN BALL
When you’re on the run a muesli bar is often a quick and easy go-to snack, but they’re not always as healthy as they may seem.
Instead of reaching for a sugary bar, Kate has recommended making your own protein ball at home using dates, nuts and coconut as they often sit under 400 kilojoules, or 100 calories.