I wouldn’t go as far as saying that diets have no place in modern day society. They provide people with structure and often an insight into the human body. Clearly to great effect is some cases! That said, I believe that by making just a few healthy dietary swaps you can dramatically change your life! Take small steps every day and soon enough you will see improvements in your physique, your mental and physical wellbeing.
This is why you will never hear me refer to what and when I eat as a diet. I prefer the phrase nutritional regime. This is because the word diet in recent years has become associated with certain negative characteristics. It implies a reduction in calories and limitations upon when and what you can eat. A diet is meant to better you, not limit you. So to help you on your health journey I have put together a list of simple dietary swaps.
healthyjon spinach, chickpea and aubergine curry
Unhealthy food…For…Healthy food
| Breakfast cereals | For | Porridge/muesli/granola |
| Nutella/jams/marmalades (whatever spreads) | For | Nut butters (peanut, almond etc..) |
| Fried egg | For | Scrambled/boiled/poached |
| Vegetable oils | For | Coconut/extra virgin olive oil |
| Chips | for | Sweet potato wedges |
| Flavored/fruity yoghurts (muller, activia, danion) | For | Plain natural yoghurt, skyr or quark |
| Ice cream | For | Frozen yoghurt or Oppo ice cream |
| White bread loafs | For | Whole meal (always fresh, never packaged! Pre sliced, packaged bread normally contains, e numbers, preservatives etc. they are packed full of crap and are 100% not good for you. I haven’t eaten packaged bread/bagels or anything like that since 2012. That is not me limiting myself that is me improving my life, they have no benefit to you so don’t eat them). Rant over. |
| White rice | For | Brown/black/red/wild rice, quinoa, buckwheat kernels, bulgar wheat, pearl barley or kaniwa |
| Salt | For | Pink Himalayan rock salt (less sodium than regular salt and more minerals such as; sulphate, magnesium, calcium, potassium) |
| Heinz baked beans | For | A packet of any dried beans or can of plain precooked beans |
| Fizzy drinks | For | Fruit juice (only 250ml per day) (step 1, they still aren’t particularly healthy) |
| Fruit juice | For | Water |
| Water | For | Lemon water |
| Black tea (English breakfast, early grey etc.) | For | Green tea, Yerba Mate, Gynostemma |
| Sugar | For | Unrefined sugars e.g. raw honey, maple syrup, date nectar, coconut nectar etc. |
| Ketchup/BBQ/mayonnaise (whatever sauce) | For | Natural yoghurt, wasabi, mustard, horseradish etc. |
| Crisps | For | Dried fruit, veg crisps e.g. kale crisps |
| Plain/white/self-rising flour | For | Almond/buckwheat/spelt/coconut flour |
| Chocolate bars | For | Health bars made from dried fruits and nuts (see Favourites page) |
| Popcorn | For | Edamame (soybeans) |
| Milk/white chocolate bars | For | Dark chocolate bars (90% +) |
| Salad dressings | For | drizzle of olive oil & lemon juice |
| White potatoes | For | Sweet potatoes/yams |
| Sweets | For | Nuts |
| Candy | For | Frozen grapes & blueberries |
