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HealthyJon

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Healthy Swaps

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.

healthy recipe

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

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About Jon

Hello, I'm Jon. I am a health food and fitness blogger based in Henley. I play Touch Rugby for England and love every aspect of health and fitness. I created HealthyJon to inspire and assist you in living the healthiest life you can. Here you'll find recipes, nutrition advice and glimpses into my lifestyle. Enjoy browsing this foodie haven!
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Health & fitness blogger
England Touch Rugby player
Refined sugar free, clean eater
Lover of nut butter & dogs

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