With spring just around the corner, there’s no better time to give your diet a gentle overhaul than right now, in preparation for warmer weather. But where to start?
Nutritionist Jacqueline Alwill has warned against extreme measures that can feel “overwhelming” and prevent people from even starting on their health journeys
Instead, she has outlined a series of “healthy swaps” that are simple, cost-effective, and that can start from today, starting with drinks
Drink swaps
“A lot of people start the day with coffee, a lot of people are going for the more extreme coffees like your Frappuccino, with sugars and extra syrups in there. Go back to a flat white or a long black,” she suggested on Today Extra
“This is a very simple way to start the day, rather than having all of that load of sugar density in your drink.”
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She added that full cream or soy milk is perfectly OK, as is almond milk: “Just not with all of the sugar syrups, the fluffy cream, and the chocolate on top.”
The next simple health swap is soft drinks. She suggests swapping out regular fizzy drinks for healthier options – such as Remedy Sodaly, an all-natural prebiotic soft drink – to avoid around nine teaspoons of sugar
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“It’s made on a base of apple cider vinegar so it has a lovely prebiotic for gut health too, and that’s a really easy better-for-you swap.”
A better breakfast
Alwill has warned against starting the day with sugary condiments, like chocolate hazelnut or even pistachio spreads, on white bread
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“We can very easily tweak that and make a much better, more nourishing and satisfying swap by going with a wholemeal bread or a sourdough bread and a good quality peanut butter,” she said, adding that this is a “great savoury way to start your day”
Peanut butter is a “plant protein” that is satisfying, she added
Snack switch
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When it comes to snacks, people just want something that “hits the spot”. But Alwill suggests a healthier alternative to popular chips
“I always advise popcorn,” she said, adding most people end up eating way more chips than they initially intended, so it is safer to stay away from them entirely
“Whereas with popcorn you get volume, but you fill up because it’s a great
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You can either buy plain salted popcorn packs from the supermarket, or pop it yourself at home
Mixing up your meals
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“That’s where a lot of people are eating when they’re working, and [when] they are out and about. So rather than getting the burger and chips with lots of saturated fat and very calorically dense, go for something like Mexican,” Allwill suggested
“Go for a burrito bowl or something of that nature, where you’re getting good quality carbs from your rice, you’ve got your beans in there for extra fibre and plant points, and there’s good
Instead of fish and chips at the pub, Alwill suggested ordering grilled fish and salad
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A lighter dessert
Instead of ice cream-based desserts with chocolate on top, Alwill suggests “beautiful Greek yoghurt”
“Yoghurt has lots of protein and live cultures, so a lot of these swaps are good for your immunity. With some frozen berries on top, all these are simple changes that can really benefit your health.”
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