Healthy Swaps: Transforming Your Life And Plate

Making changes to your routine can be difficult, but there are a range of little alternatives and lifestyle changes that can be worth the while. Taking little steps is easier than a big, immediate routine change. Try new things and see which ones work best for you. 

Unsaturated Fat 


This swap is easy, affordable and a great first step for anyone starting their health journey. Switching the types of fat you use while you cook is crucial; it has major benefits such as lowering your cholesterol and reducing your risk of heart disease. 


Replacing your normal salted butter, lard, and goose fat with alternatives such as sunflower or olive butter and rapeseed oil can reduce the saturated fat per meal greatly. If this were further paired with low-fat cheese and red top milk, this would reduce it significantly more and be a couple of easy steps closer to a healthier lifestyle. 


This is a perfect way to ease yourself into it, as you aren’t stopping eating anything; you are just swapping for a much healthier alternative. This can become a new habit with hardly any effort. 


Life can get pretty busy, and a ready-prepared meal is sometimes the only thing we have time for, but set aside an extra few minutes to look over the package. If it’s highlighted in red, then the chances are it is not good for you. I would suggest aiming for meals that are highlighted in green for saturated fats, which should be fine and not disturb your health. 



You can still enjoy carbs in your diet; just swap them for healthier options such as whole-grain bread and wraps as a replacement for your refined-grain bread.


This can be a delicious alternative; pair it with poached eggs and avocado on some toasted wholegrain toast, and you have a healthy breakfast option. Wholegrain is linked to a range of health benefits, such as cholesterol levels, weight and blood pressure, which can also lower the risk of diabetes and heart disease. 

30 Minutes Everyday 


It’s a lot easier for people to spend the time after work or on their days off just sitting and scrolling endlessly on social media. We sometimes forget or lack the motivation to move our bodies. But instead of scrolling, set aside at least 30 minutes a day to do a bit of exercise, from a home workout to the gym or something as simple as a walk. 


30 minutes of exercise a day doesn’t seem like a lot, but it has great physical and mental health benefits. It can help prevent excess weight gain, maintain weight loss and produce endorphins that make us feel happy. It can be hard to break habits sometimes, but there’s a 1, 2, or 3 method of motivation that can help.  

Don’t Shop Hungry 


There are two important strategies everyone should follow before going food shopping, make a list and go shopping hungry. 


This is something we should all know by now, shopping hungry can lead to spending money on things you don’t need, which can lead to not only overspending but overeating as well. This can also lead you to impulse spend and fall for your cravings. Don’t tempt fate; stick to your list and make sure you have a snack before you go food shopping to be on the safe side. 

Have Fun on Low Calories


With endless amounts of choices to choose from, some people still avoid drinking based on high-calorie intake or feel guilty when they do. Some ready to drink cocktails options can be extremely friendly low-calorie options. This swap allows you to let loose and have fun during your diet, and it should be one of the easiest swaps. Alternatively, you could choose a diet, sugar-free drinks or tonic. 



A gluten-free diet is a necessity for those with celiac disease and other medical conditions. There are benefits for anyone who wants to adopt a gluten-free diet. Swapping can elevate your energy levels, prevent bloating, ease joint pain and help maintain a healthy weight, to name a few. 


If you don’t want to go full right away, try a few things and see what works for you, such as swapping your dried pasta for a gluten-free option or a gluten free pizza. Even swapping the odd thing can add some health benefits. 

Veg It Up 


Adding extra and a range of vegetables is a great way to add some new colours and flavours to your recipes while increasing your intake of vitamins, minerals and fibre. This can help you digest your food better and is a perfect way to get more nutrients out of your dish and reduce your weight. 


Easy healthy additions can include spinach in your risotto, peas, sweetcorn and peppers to be added to your rice, and long-stem broccoli on the side.

2 Litres of Water


Drinking enough water is imperative for good health. The body goes through a lot daily and especially during the summer months, we are losing a lot and if we don’t replace it, problems can occur such as dehydration, headaches, abdominal pain and fatigue. 


Studies have shown that drinking water can increase weight loss and promote weight maintenance by reducing your appetite and food intake before meals. 


There is much debate among health professionals on how much we should drink on a day-to-day basis. This can be dependent on the activities you’ve faced, and depending on where you live, the standard amount should be 8 ounces or 2 litres a day. This doesn’t mean you can’t drink other things, but as long as your water intake is greater, you are good to go. 

Oven over Frying 


The way you prepare your food can drastically change its health benefits, such as frying being a popular and quick alternative to baking in the oven. However, using the oven means you use less oil, making it much healthier. 


This may take longer for your meals but have a better outcome; this can also reduce the risk of burning your meat, and slow cooking is always better. That’s not to say you can never fry or grill; it can be done sparingly. 

Sleep Isn’t For The Weak 


Getting a good night’s sleep can not only start your day right but also have extreme health benefits for your body and mind. 


Depriving your body of sleep can result in an increased appetite and low energy levels and negatively affect your metabolism and immune function. It’s imperative to give your body the rest it needs to ensure you’re functioning to the best of your abilities every day. Find before-bedtime rituals that encourage you to get a good night’s sleep; this could be as simple as a comfortable eye mask or some nice-smelling pillow mist. 


To Wrap Up 


It might not sometimes feel like it but little things can go a long way, and swapping for a healthier alternative won’t just make your insides better but make you feel better. 


Sometimes all you need is a bit of motivation. The first step is always the hardest, but it’s the best decision you can make for yourself.

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