Eating healthy doesn’t have to break the bank (Picture: Getty Images/iStockphoto)
After the past year, you’d be forgiven for thinking to heck with healthy eating because it’s just one more thing to add to your list of obligations, when you might find more comfort in a pizza or a glass (or more!) of wine.
But incorporating superfoods doesn’t need to be expensive or a drag.
‘Every day we all need to boost our immune system as much as we can with the food that we eat,’ says TV nutritionist Monica Price.
‘Superfoods, such as berries and leafy greens, are important to have in your diet because they are packed with vitamins, minerals, fibre and antioxidants to help fight off illness and disease. They play such an important part of a healthy diet.’
One key to incorporating more superfoods is switching your mindset. ‘Rather than focusing on expensive products labelled as superfoods, focus on the basics like beans, pulses and vegetables,’ says nutritionist Jenna Hope.
‘Switch up afternoon high-sugar snacks for ones rich in protein like hummus and vegetables.
Simple ingredients can be just as good as fancy store-bought health foods(Picture: Getty Images/iStockphoto)
‘If you focus on adding nutrient-dense foods into your diet, you’re more likely to naturally displace the higher-sugar, higher-fat foods.’
Read on for more simple superfood swaps.
Swap salmon for mackerel
Salmon is great for a quick, easy dinner, but give mackerel a try. It’s great in salads, especially now the weather is getting warmer.
Both salmon and mackerel are a good source of Omega-3s, but the latter is less than half the price and is more environmentally friendly.
‘Canned mackerel can be added to salads, stir-fries, pasta dishes or even as a light lunch on oatcakes or in a wrap,’ says Jenna. If you have more time, she suggests adding it to fish pies, or making fish cakes or fish burgers.
Swap wheatgrass for rocket
As good as wheatgrass is for you, it’s definitely an acquired taste and you don’t get much for your money. Try peppery rocket instead. Both leafy greens are rich in:
Chlorophyll (good for liver detox and weight loss)
Amino acids (for energy, cell function and tissue repair)
Beta-carotenes (for eye health)
Vitamins C, E, B and K (healthy skin and immune function)
One cereal bowl of rocket actually counts towards your five-a-day and is relatively easy to grow, even if you have limited space.
‘Rocket is a fabulous, peppery green salad leaf that’s ideal to add to any salad, put on top of any pizza or add to your stir-fry to add nutrients and flavour,’ says Monica.
Swap pomegranate for beetroot
Pomegranate may be a pretty jewel to snack on, but it’s more than three times as expensive as beetroot, which is also rich in:
Antioxidants, which protect your body’s cells from free radicals that contribute to cancer and heart disease
Fibre, which prevents constipation and reduces risk of type 2 diabetes and bowel cancer
Folate, which is needed for red blood cell formation and prevention of …read more
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