9 Easy Changes to Boost Nutrition Today. Why Wait?
Want to elevate your diet with minimal effort? Try these easy tweaks to your existing meals and routines.
1. Boost Your Day.... Make Your Smoothies Super
ADD IN: Superfood powders such as Acai, Blueberry, Beetroot, Spirulina, Chlorella, Lucuma, Maca, Baobab, Wheat Grass, Barely Grass (yes, we sell most of these! here are a few pre-mixed toppers we make - Breakfast Boost and Organic Supergreen)
HOW? Super easy! Just a tablespoon into your smoothie before blending. Experiment with amount and the flavour impact. And remember, less but frequent is better than a lot but just once.
HOT TIP! Out of sight really is out of mind. So keep a few small jars of these on your bench-top or near the blender and other smoothie go-tos like the protein powder. That's the most sure-fire way to make sure you remember to add them. Note - some powders are sensitive to light so either keep a small amount exposed or use darker glass containers.
WHAT ARE THE BENEFITS?
2. Easy Toppers for Cereal and Yoghurts
ADD IN:
Super Dried Fruits - Goji Berries, Anti-Oxidant Super Blend Mix, Inca Berries Super Seeds - Chia Seeds, Hemp Seeds, Linseeds, Sunflower Seeds, Pumpkin SeedsHOW? Just sprinkle on top your favourite dried fruits, seeds and nuts and enjoy. Again its about balance and adding a bit so as not to make your breakfast taste unpleasant.
HOT TIP! Your should be looking forward to adding these. Personally I love the tart flavour explosion of inca berries, the crunch from the seeds and the sweetness of adds like dried prunes and chopped figs.
WHAT ARE THE BENEFITS?
3. Add Fibre by Upgrading your Grains
SUBS: Brown Rice for White Rice, Wholewheat Pasta for White Pasta or for a twist try Quinoa, Buckwheat, Bulgur Wheat, Wild Rice, Black Rice or Freekeh for White Rice (or maybe our Gourmet Grain and Rice Mix)HOW: You don't need to change your planned meals simply swap out refined options for wholemeal or more nutritious variants
HOT TIP! It doesnt have to be all or nothing. Start with the occassional meal (it all helps) and slowly build in a more unrefinded option.
WHAT ARE THE BENEFITS?
These whole grain alternatives are richer in fibre (and often protein and iron), will aid digestion and promote fullness.
4. Take the Guilt out of Snacking
SUBS: Dark Chocolate for Milk Chocolate (ideally with minimal added sugar), Nuts for crisps or cookies
HOW: This one is really just about making conscious buying decisions in the first place and slowly changing out existing options for healthier ones
HOT TIP! Sugar is addictive, so it can take a while to wean yourself off the craving, especially in the afternoons and evenings when our body's insulin levels crash. So start slow, but be methodical. I know personally the key is to limit what is to hand, will power in the moment is so tough but if its not there you can't have it.
WHAT ARE THE BENEFITS?
Substituting sugary milk chocolate and other unhealthy snacks with these alternatives can significantly improve your diet:
Nuts Instead of Sugary Snacks
- Benefits: High in healthy fats, protein, fibre, vitamins, and minerals
- Use: Enjoy as a satisfying snack, add to salads, or include in baking.
High-Quality Dark Chocolate Instead of Sugary Milk Chocolate
- Benefits: Contains antioxidants, lower in sugar, and rich in flavonoids which support heart health.
- Use: Choose dark chocolate with at least 70% cocoa for maximum benefits and enjoy in moderation.
Making these simple swaps can reduce your sugar intake, provide sustained energy, and add essential nutrients to your diet, all while satisfying your cravings in a healthier way.
5. Jazz Up Your Salads
ADD IN: Try Nuts (Walnuts, Slivered Almonds, Pistachios, Cashews or more), or Seeds like hemp seeds and sunflower seeeds, or you can add a Grain base like freekeh or quinoa.HOW: Simply add these to your salads, no need to take anything out. You will be surprised how even just 2 or 3 extra toppers brings a salad to life and adds variety and makes you feel more full or satiated, yes just wanted to use that word! :)
HOT TIP! Start small and build up. Begin by adding one or two new toppers to your salads or meals each week. For example, start with a handful of almonds or a sprinkle of hemp seeds. As you become accustomed to the new flavors and textures, gradually introduce more variety like quinoa, walnuts, or sunflower seeds.
WHAT ARE THE BENEFITS?
These additions not only enhance the flavour and texture of your salads but also offer a myriad of health benefits:
- Sources of Protein: Nuts and seeds provide plant-based protein essential for muscle repair and growth.
- Rich in Fibre: They help promote satiety, aid digestion, and support gut health.
- High in Healthy Fats: Walnuts, almonds, and other nuts contain beneficial fats that support heart health.
- Boosts Iron Intake: Many nuts and seeds are excellent sources of iron, crucial for oxygen transport in the body.
- Enhances Nutrient Diversity: Adding a mix of toppings increases the variety of nutrients, supporting overall health and well-being.
6. Diversify Your Proteins
ADD IN: Lentils - Red, Green, French, Brown, Chickpeas, Black Beans, Kidney Beans or Quinoa
HOW: You can get all your protein needs from plant-based sources not just meat. Simply add these to your next meal and cut back some meat or make a whole meal using them as a base and expand your cooking range.HOT TIP! Quinoa is actually a complete protein source. This means it contains all essential amino acids that the body needs and cannot produce. In fact Quinoa, buckwheat, pumpkin seeds and chia seedsare the only plant based sources. Otherwise you get these from dairy, eggs, meat and fish.Adding these to your meals is easy whether as a side, replacement for rice or as substitutes for meat.
WHAT ARE THE BENEFITS?
Lentils, chickpeas, and black beans are not only high in protein but also rich in fibre, vitamins, and minerals. These legumes support muscle health, aid digestion, and promote satiety, making them ideal for a balanced diet.
7. Oils Weren't Created Equal. Less Oil, Better Quality
SUB IN: Try to use Extra Virgin Olive Oil (EVOO) where you can in your cooking and meal prep like salads and side dishes
HOT TIP! (no pun intended) Beware the lower smoke point when cooking! This is important as EVOO has a lower smoke point (190-215°C) compared to many other cooking oils. Heating it beyond this point can cause the oil to smoke and break down, producing potentially harmful compounds and a bitter taste.
** Fry / Cook on medium to medium-low heat
** Fry / Cook on medium to medium-low heat
WHAT ARE THE BENEFITS?
Olive oil, especially extra virgin, is rich in healthy monounsaturated fats, antioxidants, and anti-inflammatory compounds. These benefits support heart health, reduce inflammation, and provide essential vitamins like vitamin E. Additionally, the robust flavor of olive oil can elevate your dishes, making salads, roasted vegetables, and even simple dressings more delicious. By choosing olive oil over other oils, you not only improve your health but also bring a gourmet touch to everyday cooking.
8. Drink to Your Health
SUB IN: Green tea or Black tea in place of your coffee, particularly if you are a 4 coffees a day type person;HOT TIP! Caffeine has a cumulative impact and a relatively fixed half-life, which is why drinking coffee too late (or too many) in the day can disrupt your sleep as it needs to work its way through your system. Swapping coffee for tea (or decaf) can improve your sleep quality, offering numerous health benefits. It’s worth experimenting with this change to see how it affects your rest and overall well-being.
WHAT ARE THE BENEFITS?
Green or black teas are rich in antioxidants and offer numerous health benefits - so is coffee. Green tea boosts metabolism and heart health, while black tea improves focus and reduces chronic disease risk. This switch can reduce caffeine intake and provide a gentler energy boost as well as diversify what you consume. Start by replacing one cup of coffee with tea, experiment with different flavors, and add a splash of lemon or honey for extra taste. Then you can take things even further and explore the world of herbal teas. We actually have an article on this here - Unlock the Benefits of Herbal Teas - From Digestion to Detox
9.Drink Your Gut Happy
SUB IN: Kombucha or Kefir Water or Kefir Dairy drink, especially if you can find ones without added sugars or sweeteners.HOT TIP! Find some drinks and flavours you enjoy and next time you're reaching for a sugary drink or soda have one of these. Kombuchas are even becoming popular as drinks mixes now too.
WHAT ARE THE BENEFITS?
Fermented drinks like kombucha and kefir are excellent for gut health due to their high probiotic content, which supports a healthy microbiome and aids digestion. Replacing sugary sodas with these beverages not only reduces your sugar intake but also lowers the risk of obesity and dental issues. Kombucha and kefir offer a refreshing alternative that promotes overall wellness, making them a smart choice for those looking to improve their diet and health.
