nosh magazine (issue 5) - Page 16

nosh magazine 16 HEALTHY FOOD SWAPS FOR A HEALTHIER YOU n4 food and health recommend these simple swaps for a healthier you. Email your favourite healthy swaps to info@n4foodandhealth.com Butter & mayonnaise to avocado Hot chips to sweet potato fries Avocados are full of ‘good’ monounsaturated fat, they’re high in fibre, vitamins and minerals, are sodium free and offer a similar texture. You’ll get more fibre, vitamin A and C and slow released energy, compared to your regular white spud. Added salt contributes to increased blood pressure and heart disease risk. Fresh and dried herbs, lemon, chilli, vinegar and pepper can all pack a flavour punch without increasing your sodium intake. Fruit juice to whole fruit Soft drinks to plain or soda water Milk chocolate to dark chocolate Opt for whole fruit and you’ll enjoy all the vitamins, minerals and fibre without the excess calories you get from juice (it can take around five oranges to produce just 400ml). Plain water is the best way to keep hydrated. To add flavour try mint, lemon, strawberries, ginger or cucumber, or choose soda water for a fizzy option. Cocoa is a great source of flavanols (an antioxidant linked with reducing blood pressure and the risk of heart attack and stroke), so choose a dark chocolate with more than 70 per cent cocoa mass. www.n4foodandhealth.com Salt to fresh herbs and lemon