A Practical Guide: Smart Simple Swaps

 1. Sweet Treats & Puddings:

• 70% plus dark chocolate with nut butter

• nuts and dried fruits

• A piece of fruit

• Greek Yogurt (Total 5%) with 80% dark chocolate dipped in

• Greek Yogurt with warmed berries

2. Breakfasts: 

• Greek Yogurt or Kefir with berries, seeds &nuts

• Avocado with rye toast & eggs, mushrooms and cherry tomatoes

• Chia porridge with berries

• Mashed black beans & avocado on Sourdough

• Bircher muesli with cinnamon, seeds, berries and nuts

• Frittata packed with spinach, lentils, herbs and diced peppers

3. Snacks:

• Nuts or roasted beans and peas instead of crisps

• Homemade hummus with crunchy veg

• Apple/banana dipped in crushed nuts

5. Ditch the diet-drinks & low calorie options

• Put a squeeze of lemon and lime in fizzy water

• Enjoy olive oil and all its plyphenols

• Have full-fat Greek yogurt 

6. Quietly switch in pulses and legumes into bolognaise, curries, stews and casseroles for extra fibre, minerals & vitamins and less calories:

• Chickpeas or peas to curries

• Butter beans to chicken tray bakes and casseroles

• Black beans to Mexican recipes

• Lentils to bolognaise 

Experiment with your food to better understand your body and personal nutritional profile. Our responses to food change with age, menopause and hormone status, stress, sleep quality and illness, making us unique across the course of our lives as well as individually 

At last we can look beyond the deliberately deceptive food labels, marketing and miracle product media claims. The research and information is now available (although you do have to read ALL the ingredients and small print) for us to all make an informed choice about what works for our unique bodies.

Download a copy of my full nutritional advice, what to eat & why below.