Food swaps

These helpful and super simple food swaps will put your healthy eating in the fast lane.

One of the hardest things when you’re trying to eat healthily, is eating when you’re out and about.  I think one of the key tricks is to be prepared – make food at home in advance and take it to work with you.  However, there will always be those days when you’ve woken up late, you’re rushing, you’re in and out of meetings and you need to grab the closest thing to hand.  Here are some ideas for some food swaps to make sure you stay feeling good and keep your brain active.

Breakfast
Instead of stopping by the local coffee shop, and grabbing a croissant try boiling some eggs (in between your shower and getting dressed!), take them to work and have with an apple for some carbohydrates.  If you’ve not even got time for that, then buy a good quality protein powder to keep in your desk and make a shake for breakie – I recommend Nuzest Clean and Lean.

Lunch
One of the best things to avoid if you’re trying to eat well is the easy to grab sandwich.  A much better option is to make your own salad.  Keep a bottle of olive oil in your desk drawer for the dressing, and then at lunch head to a local supermarket and pick up an avocado (healthy fats), a protein source (prawns, chicken, mackerel), a bag of salad leaves and anything else you fancy on your salad – beetroot, olives, sundried tomatoes, cucumber etc.  It might seem more expensive, but all of that can stay in your work fridge and will make a couple of day’s lunches.  If you don’t have a work fridge, take it home for dinner!

A common mistake is to go for soup at lunchtime.  This is fine, as long as it has protein in it, or if it’s just one part of your lunch.  Sticking only to soup won’t keep you full for that long and you’ll get the mid-afternoon munchies.

Dinner
Quick and easy is the name of the game when it comes to dinner.  You walk in the door hungry or tired and you need something that will be ready quickly.  Swap the pasta for a sweet potato – 5-10 minutes in the microwave depending on its size, add olive oil and a quick protein, something like sautéed prawns in garlic and ginger, and add something green – spinach, or kale.  An alternative when you’ve really got nothing in the house, is always the trusty omelette.  Sauté onions, and then any other veg you have to hand (mushrooms, tomatoes, spinach etc).  Whisk three eggs, add some salt and pepper and pour it in!

For more information see www.revaclinic.com, or email lucy@revaclinic.com