Live Longer Habits

We're all looking for simple ways to make our lives a bit healthier, and you don’t need to completely change what you eat to see improvements. Small changes to your diet can cut down on extra calories, increase your intake of vitamins, minerals, and fibre, and lower your sugar and saturated fat intake. Here are some easy swaps to help you get started. 

Lettuce Wraps

A quick way to reduce carbs is to replace regular wheat tortillas with lettuce. You can fill them with any of your favourite meats or vegetables. For a tasty option, try slow-cooked pork mince seasoned with ginger, soy sauce, and fish sauce. 

Cauliflower Rice

Swap regular rice for cauliflower rice to reduce carbs and calories while sneaking in an extra serving of vegetables. Just chop up a cauliflower, pulse it in a food processor, and then you can microwave it for about 3 minutes or roast it for 12 minutes at 200°C. For extra flavour, consider adding spices for a kheema-style dish. 

Banana Ice Cream

You can make a delicious ice cream by blending frozen banana slices. This treat has no added sugar and contains less than 100 calories for two scoops. It also counts as one of your five-a-day! In comparison, two scoops of Ben and Jerry’s Cookie Dough have 235 calories and much more saturated fat. 

Cucumber Blinis

Instead of traditional blinis, top a cucumber slice with cream cheese and smoked salmon. It’s a fresh, crunchy snack and has about 20 fewer calories than a flour-based blini. 

Nutritional Yeast

Try using nutritional yeast as a seasoning instead of salt. It has a slightly cheesy flavour and is low in sodium. Just two teaspoons provide over half of your daily needs for several B vitamins and minerals. (Holland & Barrett Nutritional Yeast Flakes 250g )

Brie Cheese

Choosing brie over cheddar in a sandwich can save you 33 calories for a 45g serving. While brie has a bit less calcium, it's higher in folate, which can help reduce fatigue. 

Tahini Spread

While peanut butter is tasty, try using tahini, made from sesame seeds, as it’s even better for spreading. A 15g tablespoon contains more magnesium, an important nutrient for your nerves and muscles. 

Kale Caesar Salad

Make your Caesar salad healthier by swapping iceberg lettuce for baby kale. Kale is packed with nutrients, including vitamin A, calcium, and iron, which are good for your immune system and bones. 

Courgetti

Using spiralised courgette instead of spaghetti in your bolognese can cut the calories from around 700 to nearly 300. You can find ready-made courgetti in many shops if you don’t have a spiraliser. 

Almonds on Salad

Adding a handful of almonds to your salad gives it a nice crunch and boosts your protein and healthy fats. They also add important nutrients such as magnesium, potassium, and iron. 

Roasted Butternut Squash

If you're roasting sweet potatoes, try swapping them for butternut squash to save around 115 calories. Butternut squash is lower in carbs but still provides a good amount of vitamin A. 

Sunlight Exposed Mushrooms

Sun-exposed mushrooms can give you a boost of vitamin D, the same way our skin does when we're in the sun. These mushrooms can provide a significant amount of the daily requirement of this vitamin. (M&S Chestnut Vitamin D & B6 Mushrooms)

Greek Yogurt

Choose zero-fat natural Greek yogurt over regular yogurt for a creamier texture and higher protein content. A 100g serving has only 57 calories and keeps you feeling full longer. (Fage Greek Yoghurts)

Red Peppers

Opt for red peppers instead of green ones for a boost of vitamin A. A 160g red pepper gives you 20% of your daily needs of vitamin A for a healthier immune system, eyes, and skin. 

Tortilla Wrap Pizza

Use a tortilla as a pizza base for a lower-calorie option. Top it with spinach, mozzarella, and an egg for a pizza that’s around 500 calories. 

Prawn Curry

Make a prawn curry with tomatoes and spices instead of lots of oil and cream. Prawns are a low-fat protein option, making this dish a much better choice for your waistline compared to rich chicken curries. 

Red Onions

Switch yellow onions for red ones to gain extra antioxidants. Research suggests that red onions may be effective at combating cancer cells thanks to their high levels of beneficial nutrients.

Smashed Avocado

Use smashed avocado as a creamy alternative to mayonnaise in sandwiches and salads. You would save 136 calories by replacing 2 tablespoons of full-fat mayo with 2 tablespoons of avocado.

Source: loveFOOD-msn