There are over 27 million posts tagged #CleanEating on Instagram1. A term originally coined by bloggers, ‘Clean Eating’ quickly became 2016’s biggest buzz-word. The phenomenon has now done a full 360 with experts questioning its meaning, validity and raising concerns about its potentially catastrophic effects2. Many have claimed that the term has done more harm than good3 and recent studies prove that dismissing a ‘diet’ mentality and opting for a well-balanced, ‘intuitive’ approach to eating4 instead, is the key to sticking to healthy aspirations. Moderation and balance are key, snacking and carbs are no longer the enemy, dairy-free has had its day and fats are friends.

If you are trying to eat healthier- here are some things to get you started

If you are trying to eat healthier- here are some things to get you started

Commenting on the importance of maintaining a well-balanced, nutrient rich diet, top nutritionist and co-author of the Detox Kitchen Bible Cookbook, Rob Hobson said: “In light of the current “clean eating” backlash it’s important to remember that you don’t have to live on greens and organic food to make really healthy meals. Eating well doesn’t need to be expensive and healthy balanced meals can be prepared in less than 30 minutes. Simple swaps and small changes that you can stick with, such as eating rye bread instead of bread, is an easy to make and mean you don’t lose out on taste.”  

To make goals a little more manageable and encourage people to swap foods rather than cut them out completely, Nutritionist Rob Hobson has come up with ten simple and incredibly easy-to-follow food swaps:

Swap white bread with rye bread or crispbread

Swapping your normal wheat based bread, for a rye alternative, such as Ryvita, can assist in reducing bloating and can help you feel more energetic as rye helps to increase satiety.

Swap fizzy carbonated drinks with sparkling water

A simple swap to fizzy water could significantly reduce your sugar intake save up to three quarters of a 1kg bag of sugar per household.

Swap coffee with green tea

Green tea contains significantly less caffeine than coffee and contains L-theanine which has been found to have a relaxing effect on the mind, reduce anxiety, and help with focus and concentration. 

Swap dairy free ‘milk’ chocolate with a piece of dark chocolate

The flavonoid (a special class of antioxidants) content in dark chocolate is considerably higher than any other type of dairy free chocolate.

Swap crisps for popcorn

Popcorn is considerably lower in calories and much higher in fibre compared to crisps.

Swap gelatin free sweets for berries

Berries are full of antioxidants and fibre, and the lowest GI of all fruit and satisfy sugar cravings.  

Swap soya ice cream for frozen bananas

Bananas are potassium, serotonin and fibre rich and when blended form a vegan, dairy and gluten-free ice cream substitute. 

Swap biscuits for rice-cakes

Rice cakes are significantly lower in calories and by swapping a daily biscuit for a rice-cake you could save up to 150 calories each week – the equivalent of 20 minutes at the gym.

Swap processed dips for homemade guacamole, salsa or hummus

With no need for preservatives to extend shelf life, homemade dips are much lower in sugar and higher in nutrients.

Swap dairy free 'chocolate' desserts for yoghurt

Many yogurts are high in protein, low in added sugar, free of unnecessary additives and a tasty sweet alternative.

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