Small changes, big results
Restrictive diets are notorious for giving us instant results on the scales. The downside? They are generally not sustainable and more often than not, they result in regaining the weight, plus interest!
Instead, focus on small sustainable changes which fit into your lifestyle.
Here are our Dietitian-approved swaps that will provide more nourishment and keep you feeling fuller for longer to help reach your health goals in a sustainable way.
1. Eat whole fruit instead of drinking fruit juice
Juicing fruit removes most of the fibre we need to feel full, leaving you to consume extra calories with very little satisfaction. Reap the full nutritional benefits from fruit by having it whole. Fruit is nature’s healthy snack on the go!
2. Add Greek yogurt instead of sour cream
Impart the same creamy coolness to any dish with a tablespoon of Greek yogurt. You will amp up the protein, a key nutrient which signals long-term satisfaction in the body. Not to mention, you will also cut down on the saturated fat.
3. Replace sugar with cinnamon
Enhance the flavour of your porridge without adding high GI carbohydrates that are a fast-track ticket to an energy roller coaster. Cinnamon can also be used to heighten the flavour of your morning coffee! Fun fact, cinnamon has been shown to be beneficial for women with PCOS by reducing blood sugar levels, insulin resistance and improving menstrual regularity.
4. Switch the soda for sparkling water
If you prefer some flavour to your water, try mixing in some fruit and herbs try lemon-lime or strawberry-mint.
5. Spread avocado instead of butter
With a crack of pepper, sliced tomato and on top of a grainy vita-weat, you’ve got yourself a great mid-meal snack.
6. Snack on air-popped popcorn instead of chips
When the salt cravings hit, grab a handful of air-popped popcorn over potato crisps. This will provide two and a half times more fibre for sustained satisfaction for a quarter of the calories.