Deli meat → BBQ chook
You probably heard the hype after The World Health Organisation definitively linked processed meats to cancer. Researchers concluded that just 50 grams of these meats a day increases your risk of colorectal cancer by 18 per cent. The Big C aside, “deli meats also contain a lot of salt and nitrates,” says dietitian Naras Lapsys.
Swap it for: Roast chicken – pulled straight from the carcass. “Roast chicken is terrific because it isn’t processed at all,” explains Lapsys. “Plus, containing only 1.5 per cent fat, it’s extremely lean.” If you’re too time-poor to roast your own, grab a BBQ chook from the supermarket. Just peel the skin off and you’ve got a lovely tender chicken.
Pasta and rice → quinoa
Pasta and rice have been given a bad wrap lately. Sure, they’re not evil, but you can still do better. “They go through a certain level of processing,” explains Lapsys. This strips out any nutrients they contain, plus manufacturers can add preservatives to give them a longer shelf life.
Swap it for: Quinoa, buckwheat, millet, freekah – experiment with any of the natural grains that are growing in popularity. “Quinoa, for example, is higher in protein, which means it’s more filling – so you don’t need to eat as much,” says Lapsys. Cook up a batch in some vegetable stock, then keep in an airtight contain in the fridge. Add ½ cup anything and everything.
Store-bought dressing → an easy DIY version
How much damage can a little dressing do, right? The wrong kind can turn a decent meal into a calorie bomb. Even the low-fat versions spell trouble because they’re loaded with sugar to give them taste. Store-bought varieties are also made with dodgy oils and preservatives we can’t even pronounce.
Swap it for: Mix 1/3 cup extra-virgin olive oil with 2/3 cup balsamic vinegar. Add in a squeeze of lime juice, whole mustard seeds and some cracked black pepper. Store in a jar in the fridge and give it a good shake before drizzling a few tablespoons over your salad or vegies. “Now you’ve got all the heart-healthy properties in olive oil and none of the added sugar,” says Lapsys.
For a creamier dressing, finely chop some fresh dill and chives, and stir them through natural unflavoured yoghurt. For a bit more bite, squeeze in a little lemon juice and season with salt and pepper. “The yoghurt is higher in protein and contains probiotics, which are healthy for the gut,” says Lapsys.
Iceberg lettuce → dark green leafy veggies
If you’re adding iceberg lettuce to your salads and sandwiches just because you need green in there, trade it for something that gives you not just taste but a nutritional punch too.
Swap it for: Dark green leaves – the darker the better. “Baby spinach, rocket, kale – even radicchio, which is purple in colour,” suggests Lapsys. “It’ll add a peppery flavour to your meal, plus give you a dose of B vitamins, which are critical for a healthy metabolism.” Don’t worry about portion control, either – when it comes to your greens, load up.
Salt → herbs and spices
Okay, so it isn’t exactly the same. But with the average Australian consuming nine grams of salt per day (the RDI is less than 6g), according to the Heart Foundation, it’s in our best interest to cut back. Experimenting with fresh or dried herbs and spices can help make your regular, old salad taste completely new. “Humans are geared to love salt and when we take it out we perceive our food to be bland, even when it’s not,” explains Lapsys.
Swap it for: Don’t just stick to one particular herb or spice. By throwing a few different varieties into your meal you’ll be getting more nutrients and even more of a taste explosion.
Muesli bars → homemade bliss balls
We all like a little something sweet to keep us going during the afternoon slog and a muesli bar understandably seems like a better option than chocolate. But most contain huge amounts of sugar and other preservatives that negate any nutritional benefits the original ingredients such as dried fruit and oats provide. An easy fix is to just make your own.
Swap it for: Throw some oats, raw nuts, a little shredded coconut and cacao powder, plus a tablespoon of peanut better and a handful of cranberries into a blender. Whiz until crumbled and well combined. The natural oils in the nuts will be released, which makes the mixture sticky. Roll into little balls or flatten out, and store in the fridge. “The protein in the nuts keeps you full for longer, there’s no added sugar and the cranberries contain antioxidants,” says Lapsys.***
Cassie White is a Sydney-based personal trainer, yoga coach, health journalist and food blogger. Read more from Cassie here.
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