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10 Easy Nutritional Swaps to Improve your Health

Small changes to your daily eating habits can have a big impact on your overall health and training performance. Pick one habit, meal or snack you'd like to improve on and start there. We've all heard the expression you are what you eat, but it's important to remember you are what you wat consistently. Make healthy your normal and you'll soon see improvements in your energy, training, sleep and overall health!

Scenario: Drinking a soft drink daily

Swap: Replace with either soda water and fresh lime juice, kombucha or coconut water

Why: Research strongly links high sugar intake to obesity. Soft drinks also contain harmful additives and chemicals.

Scenario: Eating a low carb diet to lose w

eight but feeling tired with exercise performance suffering

Swap: Eat wholegrain carb choices such as brown rice, quinoa or oats to provide your body with energy and important nutrients such as fibre

Why: Reducing your carb intake can result in nutrient deficiencies, low fibre intake and lack of energy. A balanced carbohydrate intake will provide the energy you need to train hard.

Scenario: Reaching for that afternoon chocolate

Swap: Snack on veggie sticks and hummus

Why: The veggie sticks will count towards your 5+ serves of veg you need for the day. Hummus is also a good source of protein, which will help keep you feeling full for longer and reduce sugar cravings

Scenario: Eating a muffin or sweat treat for morning tea

Swap: Fresh fruit and nuts

Why: Muffins are high in fat and sugar and offer little nutritional value. Fresh fruit is low in calories and will provided you with important vitamins and minerals

Scenario: A side of chips when eating out

Swap: Salad or roasted vegetables

Why: Chips are high in unhealthy polysaturated fats and calories. The salad or roast vegetables provide an increased nutritional intake whilst still keeping you full.

Scenario: Not getting enough veggies

Swap: Add ½ a cup of baby spinach to a smoothie/juice

Why: Veggies fill you up so you’re less likely to snack. They also increase your nutrient intake for stronger immunity and improved digestion. Adding spinach to a smoothie is a perfect way for a boost of superfood!

Scenario: Skipping breakfasts

Swap: Start with a liquid breakfast such as a mixed berry smoothie

Why: Breakfast is important to kickstart your day and provide you with lasting energy to get through the morning without reaching for the high sugar snacks at morning. Research also indicates that people who eat more of their calories in the morning typically eat less calories over the course of the day, helping to aid weight loss

Scenario: Jam on white toast for breakfast

Swap: Sourdough with avocado and an egg

Why: White toast with jam is high in refined sugar and low in protein. A high protein, high fibre breakfast will make you feel fuller for longer and reduce the cravings to snack throughout the morning

Scenario: Drinking a glass of wine every evening to unwind

Swap: Introduce at least 2 alcohol free days per week

Why: Alcohol is energy dense and doesn’t offer any nutritional value. While it’s ok to enjoy in moderation, limiting your intake can help you achieve your health and fitness goals

Scenario: Insufficient water consumption

Swap: Drink herbal, non-caffeinated tea. Drink a glass of water first thing in the morning.

Why: Water is essential for our bodies. Drinking enough water promotes good digestion and elimination and can help you feel full without consuming high energy drinks.

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