Rachel Hosie, Jan 18, 2023
1. Replace some meat and dairy with beans and nuts
Swap animal-based proteins, such as red meat and dairy products, for plant-based alternatives, such as beans, lentils, nuts, and seeds.
This will help to boost the fiber content in your diet, which is important for digestion and our overall gut health too.
2. Replace butter with olive oil
Instead of cooking with butter, use olive oil — particularly extra virgin — which contains healthier fats that may reduce the risk of serious diseases such as heart disease or diabetes.
3. Replace white carbs with wholegrain versions
Swap white varieties of bread, pasta, and rice, for wholegrain versions.
This will help to increase fiber consumption, as well as keep energy and blood sugar levels sustained throughout the day.
This helps prevent the roller-coaster of sharp increases and rapid decreases in blood sugar levels, which may leave you feeling low in energy, lacking in concentration, or craving more energy-dense foods.
4. Replace sugary snacks with nuts or fruit
Instead of reaching for sugary, processed snacks like cookies, Lambert recommended having a handful of nuts or a piece of fruit.
Nuts are a great source of plant-based protein as well as healthy fats, and fruit is a great source of fiber, so you’re not reaching for more snacks in-between meals.
5. Replace some meat with vegetables
Swap out some meat with vegetables and plant-based proteins, thus reducing the amount of meat you’re eating. Try adding lentils to a bolognese sauce, for example …