Supermarket swaps

Making healthier choices at the supermarket is a great way to improve your overall nutrition. Here are some simple and effective swaps to consider:

1. Whole Grain Bread instead of White Bread:

Choose whole grain or whole wheat bread for added fibre and nutrients.

2. Greek Yogurt instead of Flavoured Yogurt:

Opt for plain, unsweetened Greek yogurt and add your own fresh fruit for sweetness. It usually has more protein and less added sugar.

3. Quinoa instead of White Rice:

Quinoa is a complete protein and a great source of fibre. Substitute it for white rice in your meals.

4. Olive Oil instead of Vegetable Oil:

Use olive oil for cooking instead of vegetable oil. Olive oil is rich in healthy monounsaturated fats.

5. Fresh Fruit instead of Fruit Juice:

Choose whole fruits over fruit juices to get more fibre and fewer added sugars.

6. Sweet Potatoes instead of Regular Potatoes:

Sweet potatoes are packed with vitamins and have a lower glycemic index than regular potatoes.

7. Whole Grain Pasta instead of Regular Pasta:

Opt for whole grain or legume-based pasta for a higher fibre content.

8. Buy Local Meat instead of Supermarket Meat:

Choosing to buy locally farmed fish or meat not only helps support your local farmers, you’ll often find its a fresher, tastier and more nutritional cut of meat due to reduced processing and is more likely to have sustainable and ethical processes.

9. Fresh Herbs instead of Salt for Flavouring:

Experiment with fresh herbs, garlic, and spices to flavour your dishes instead of relying heavily on salt.

10. Dark Chocolate instead of Milk Chocolate:

Dark chocolate with a higher cocoa content generally contains less sugar and more antioxidants.

11. Nuts and Seeds instead of Croutons:

Add nuts or seeds to your salads for a crunch instead of croutons. They provide healthy fats and additional nutrients.

12. Frozen Fruit instead of Fruit Snacks:

Choose frozen fruits or make your own fruit popsicles instead of fruit snacks often packed with added sugars.

13. Unsalted Popcorn instead of Potato Chips:

Air-popped popcorn without added butter and salt can be a satisfying and whole-grain snack.

Note: Remember to read food labels to make informed choices, and focus on incorporating a variety of nutrient-dense foods into your diet. Small swaps can add up to significant improvements in your overall eating habits.

PS. Please also remind yourself, we are human beings. Don’t deprive yourself of pleasurable foods that we enjoy and make us happy, incorporate balance. This is not a list about what you should do but rather a guide as to what is more nutritious.

- I.N