5 Healthy Food Swaps

Staying healthy is top-of-mind for all of us as we navigate the pandemic, and part of making sure our immune systems stay strong and resilient is to manage our weight by making wiser and healthier food choices. These needn’t be huge changes, sometimes the smallest things, like choosing to grill a piece of Halaal fish as opposed to frying it, can end up making the biggest difference - so keep these 5 easy swaps in mind as you plan your meals:

  1. Replace mayonnaise with mustard or Bulgarian yoghurt.
    If you enjoy mayonnaise on your sandwich, try replacing it with mustard, not only will it add a delicious zing but mustard is super low in calories. And if mayonnaise is your go-to for chicken or tuna salad, try replacing half the mayonnaise with Bulgarian yoghurt, it makes very little difference to the taste, but a big difference in calories. Plus, yoghurt offers well-documented health benefits, while mayonnaise - not so much.
     
  2. Choose open-faced sandwiches. 
    If you’re a bread lover, but need to cut back and don’t want to swear off bread entirely, then consider opting for an open-faced sandwich. Foregoing that second slice of bread will decrease your calorie intake, and it can also minimise bloating, especially if you struggle to digest wheat. 
     
  3. Ditch the soft drink and opt for soda or sparkling water.
    It might not seem as enticing as your favourite cold drink, but if you dress up sparkling water by adding lemon, ice and a sprig of mint, you’ll end up saving around 580 kilojoules! And that saving buys you a whole other healthy snack - 60g of canned salmon, mixed with 1 teaspoon of mustard, spread on four crackers.
     
  4. Red rather than white - and we’re not talking wine. 
    Creamy white pasta sauce is delicious, but it can be very heavy on the butter, cream and cheese, whereas red sauce is tomato-based, and not only are tomatoes a great source of antioxidants, vitamins and minerals, including vitamin C, potassium and folate, but they definitely carry fewer calories than pasta carbonara.
     
  5. Choose protein - not protein bars. 
    They might be convenient to eat while you’re on the go, but protein bars are typically laden with sugars. Eating 50g of biltong runs up fewer calories than most protein bars out there - the meat itself provides a high source of protein and essential nutrients, and it comes without the hefty side order of sugar, which means you’ll stay fuller for longer and you won’t succumb to blood sugar spikes.

So there you have it, 5 easy food swaps to help keep you fit and healthy. And if you need an excellent source of protein, don’t forget N1, your leading Halaal certified meat supplier, for all your meat, fish and wholesale frozen vegetable needs!