Very simple swaps will make your food instantly healthier
- Nutritionist Amy Morris has come up with five very easy and healthy food swaps
- She says grated apple is a more natural and healthier sweetener than sugar
- She also advises swapping butter for organic coconut oil as it’s kinder on the gut
Imogen Blake For Mailonline
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With the memory of Easter already fading fast, for many dieters it’s time to finish off the chocolate eggs and start eating healthily again.
But one nutritionist says you don’t need to make drastic changes to your diet in order to drastically improve your health.
Amy Morris has revealed the very easy ingredient swaps you can make to your meals that will instantly help you improve your diet without you even noticing.
From using grated apple instead of sugar to swapping a glass of fruit juice for a piece of fresh fruit, these are the very easy changes she recommends you make to your meals to become healthier.
SUGAR FOR GRATED APPLE
Grated apple (left) is sweet enough to sweeten your food without needing to reach for the refined sugars (right)
Sugar is being given an increasingly hard time over the last few years, and rightfully so.
It is found in many ready-made dishes and is linked to dozens of health problems. So instead of topping your cereal or porridge with sugar, try grating a fresh apple and mixing this in instead.
Or if apple is not your thing, top with freshly sliced organic strawberries for a natural sweet fix that will be kinder to your blood sugar levels (and mood) because of the fibre it contains.
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FRUIT JUICE FOR FRESH FRUIT
No matter how much fruit juice you consume in a day, it all still counts as only one portion of your five a day.
But what’s more worrying is that the more you have, the more you could be damaging your teeth’s protective enamel from all the acidity.
A great alternative is consuming fresh fruit instead. It’s not only be kinder to your teeth, but is also richer in nutrients than fruit juice, which has often lost a lot of its goodness, due to pasteurization and other processing techniques.
BUTTER FOR COCONUT OIL
Amy Morris believes organic coconut oil is kinder on your gut than butter made from conventionally reared dairy cows
Conventionally reared dairy cows are sometimes given drugs, vaccines, and antibiotics, and these drugs can end up in their products in varying amounts, including butter, if they are not reared organically.
It is my belief that these chemicals can cause a hormonal imbalance, as well as upset the health of our delicate gut microbiome.
I advise swapping butter for an organically grown coconut oil which is free of all of the above.
STARCHY CARBS FOR WHOLEGRAINS
Banishing refined carbohydrates, such as white bread and pasta and swapping them for wholegrain or multi-seed options might give you the health boost you need.
Not only do unrefined, wholemeal carbohydrates offer slow-releasing energy, rather than the initial spike in energy levels you get from starchy carbs, they will also help you feel fuller for longer, keep blood sugar levels steady and banish sweet cravings. Some great options include quinoa, rye bread or spelt.
COFFEE FOR MATCHA GREEN TEA
Ditch the coffee (left) and instead drink a matcha green tea (right), which is said to contain plenty of healthy antioxidants that could even help prevent some cancers
Matcha will still give you a caffeine fix, which can help to energise and improve concentration.
But unlike your normal morning coffee, matcha will also give you a good dose of antioxidants that are known for helping to protect cells and DNA from damage.
Matcha can also eliminate the negative effects of caffeine such as jitteriness.
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