5 food swaps that will make you feel immediately healthier

Swap milk chocolate for 70 or, even better, 85% dark chocolate. 

Rich in minerals, good fats, antioxidants, low in sugar and often dairy-free, dark chocolate is a healthy treat that you should indulge on a regular basis this year. One or two squares after a meal pleases the taste buds, totally guilt-free. The flavours are so strong, you won’t need the whole tablet to feel satisfied. 

Swap white for brown

White rice, white bread, white pasta: these can all be replaced with their whole grain version, organic if possible. The health benefits? More nutrients and more fibres, which are key to a healthier gut, help control blood sugar and maintain a healthy weight. 

Swap juices for fruits and water

Juicing may have been a huge food and health trend for the past few years, yet some experts would like you to drop the juice to go for the whole fruit instead. Fruit juice passes through the digestive system more rapidly than whole fruits, which are full of fibres, and have a much higher glycemic index. More generally, try and eat your calories instead of drinking them. 

Make your own food whenever you can

We know that a busy life often means ready-made food but each little swap matters. Homemade soup, homemade salad dressing… some staples are so quick and easy to cook, you don’t have any excuse to buy it pre-made. Plus you can make them in batch and keep in the fridge or freeze them.

Once you try homemade dressing – which is basically one teaspoon of mustard, 2 tablespoons of vinegar, 4 tablespoons of oil, salt and pepper – you can never buy a supermarket one again.

Swap your chocolate bar or biscuits for an apple with nut butter

Avoid chocolate bars and their empty calories. Packed with fibres, vitamins, minerals and good fats, apples and nut butter are one of the healthiest snacks you can make at home or in the office, without sacrificing taste – it’s actually so good you might become addicted.

Cut your apple into quarters, spread some peanut or almond butter, and sprinkle with cinnamon for added nutritional value and taste. If you are watching your weight, just don't put too much nut butter on your apple are it is very heavy in calories.