Simple ideas to improve daily nutrition: Three meal examples and healthier alternative swaps

Simple ideas to improve daily nutrition: Three meal examples and healthier alternative swaps

Making simple little tweaks to our eating habits can boost our nutrition and energy levels and make us feel good! Some foods leave us feeling heavy and uncomfortable, while others light and energetic. Let’s explore how we can make small adjustments to our meals that can have big results.

Simple ideas to improve daily nutrition: Three meal examples and healthier alternative swaps

Let’s take a look at three meal examples and simple alternative options we can make to improve the nutrition of each meal and leave you feeling more energised and nourished.

  1. Breakfast

Example: Toasted fruit muesli with honey and milk.
Alternative: Fruit-free un-toasted muesli with a sprinkle of cinnamon and milk / yoghurt, and half a chopped banana / apple.
Nutritional benefits:
– Un-toasted muesli is generally lower in sugar and less processed than toasted muesli.
– As there are already alot of “hidden sugars” in processed foods we eat, it’s good to consciously avoid eating foods with added sugars. By making a conscious decision when buying food products, we can avoid consuming a higher intake of sugar, and there is alot of it lurking in cereals and muesli, in natural and added forms. Take a look at the ingredients list of your favourite muesli. Do you see sugar or syrup as one of the first ingredients in the list?
– Cinnamon is said to assist metabolic processes and a sprinkle on top goes well with muesli, yoghurt and cereals.
– It is up to you on which milk you choose (that’s an entirely seperate debate!). It can come down to personal choice and what works best for you and your personal health needs.

healthy_breakfast

  1. Lunch

Example: A white-bread sandwich with margarine and ham.
Alternative: Sandwich with avocado, skinless chicken and lettuce leaves on wholegrain or wholemeal bread.
Nutritional benefits:
– Wholemeal and wholegrain (including rye and sour dough) are great options for bread, as they are much higher in fibre than white bread.
– Replace margarine for avocado for a less processed option. Avocado is a great source of “healthy fats”; it can lower bad cholesterol levels and can be beneficial to health when eaten in moderation. 
– Chicken contains protein and iron to keep you going for the rest of the afternoon.
– A good lettuce leaf mix is easy to grab from the supermarket and is a good source of folate, fibre, and vitamins A, C and K. 
  1. Dinner

Example: Pre-packaged frozen dinner.
Alternative: Salmon with peas, beans and carrots (frozen, packaged options).
Nutritional benefits:
– Pre-packaged frozen meals can be high in fat and sodium. Replace with some frozen fish and vegetables to reduce fat and sodium levels and get the most nutrition out of your meal.
– Plenty of frozen vegetable options are just as good as their fresh alternatives. Fresh is best, but if frozen works better for you, that’s okay too!
– Salmon is good source of protein, vitamin D and omega 3 fatty acids. Fish is a great addition to dinners a couple of nights a week. 
– A good lettuce leaf mix is easy to grab from the supermarket and is a good source of folate, fibre, and vitamins A, C and K. 

If you found these tips useful, you might like my new ebook The Invigorated Life: 100 Simple Strategies for a healthier, more energised and productive lifestyle (available for pre-order now!).

Kate x

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