Healthy lunch swaps

By: Lee

We’re now more conscious of our eating habits and health than ever before. The rise of superfoods and social media has kept our attentions firmly on our diets. Sometimes however it’s hard to know how to eat healthier.

In order to help you make good food choices, we’ve put a list together of our favourite food swaps to help you cut down on calories and give your body some much-needed TLC.

Swap normal bread for sourdough

Sourdough bread, although not a ‘superfood’ is a much better alternative than regular bread – yes, even those healthy wholemeal kinds. The lactic acids present in makes the vitamins and minerals in the flour more accessible to the body by helping defuse the phytates in flour that would normally interfere with absorption. These acids allow the rate at which glucose is released into the blood-stream to slow down in order to lower the bread's glycaemic index (GI). This means that it doesn't cause those spikes in insulin that bread is associated with and as such allows for a more even energy release. On top of this, the acids also render the gluten in flour to be more digestible and less likely to cause a food intolerance.

Swap rice for quinoa

Quinoa has gained somewhat of a cult following over the last few years, with foodies and celebrities hailing it a saviour. But why the hype? Well, contrary to popular belief, quinoa is not a grain; quinoa is in fact a seed. Packed with fibre, protein, vitamins B1 and 3, folate, iron, zinc, and riboflavin, it takes on rich flavours around it to create a super healthy dish. Try adding it to a Buddha bowl or pairing your favourite curry with a spoonful of the low carb seed.

Swap pasta for courgetti or boodles

Another food that’s taken off recently is essentially any vegetable you can spirialise. Courgetti (courgette spaghetti) and boodles (butternut noodles) are the most popular, helping to cut down on carbohydrate intake and add another of your five a day to your diet. Both tasty and nutritious, they are perfect in place of spaghetti with your favourite sauce, and are also a fab addition to salads in the summer!

Swap potato mash for cauliflower mash

This one may sound weird, but it really works. Cauliflower has gained ‘superfood’ status thanks to its heart-boosting minerals, anti-inflammatory properties and vitamin C-packed goodness. But now you can pair it with your favourite sausages or even top off a super healthy homemade shepherd’s pie with it. All you need to do is boil it until soft, mash it up, add seasoning and a bit of cheese if you fancy – and voila! A delicious and nutrient-packed mash!

Swap a mid-morning biscuit for fruit

Although not a direct swap, if you’re looking to cut down on calories, you’ll want to start with your snacks. Even two average biscuits can add up to 300 calories to your daily intake. Fruit however will keep this down to less than a 100 usually!

What’s your favourite healthy food swap?.....

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