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8 kitchen cupboard swaps that will make you instantly healthier

Country Living (UK) logo Country Living (UK) 13/03/2018 Catriona Harvey-Jenner
8 kitchen cupboard swaps that will make you instantly healthier © Getty Images 8 kitchen cupboard swaps that will make you instantly healthier

1. Swap vegetable oils for healthy fats

Most nutritionists agree that vegetable cooking oils such as sunflower oil are actually worse for your health than animal fats. Try using organic ghee or coconut oil instead. Both are healthy fats for cooking at high temperatures, and ghee – which is made from butter – is rich in fat-soluble vitamins.

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2. Swap tinned tuna for tinned mackerel 

Tinned mackerel is high in omega-3 fatty acids, which are great for the brain, heart, joints and skin. Tinned tuna, on the other hand, contains hardly any of these health-boosting fats.

3. Swap breakfast cereal for porridge oats

Most breakfast cereals contain some form of added sugar, and have a high glycaemic index too. This basically means they'll give you a short-term burst of energy but can leave you feeling hungry after a couple of hours. Pure porridge oats are free of added sugar and release their energy slowly, to keep you going for longer.

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4. Swap your usual bread for dark rye bread 

Sourdough or dark rye bread generally has a lower glyaemic index than wheat-based bread – even wholemeal. So, like oats, it will release its energy slowly and help keep you fuller for longer.

5. Swap table salt for Himalayan crystal salt

Whereas table salt is highly refined, Himalayan crystal salt naturally contains small amounts of other minerals. However, it is still primarily sodium, so use it sparingly, especially if you have high blood pressure. 

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6. Swap jam for almond butter 

Loading your morning toast with sugary jam can spell disaster for your energy levels and sugar cravings. But replace it with almond butter, and you'll get protein and healthy fats to slow the digestion and absorption of the carbs in your toast, as well as getting a dose of minerals from the almonds. Benefit: feeling fuller for longer, with better energy and fewer cravings.

7. Swap salted peanuts for tamari roasted pumpkin seeds

Pumpkin seeds are rich in minerals such as magnesium and zinc, which are vital for energy and immunity. They're also higher in filling protein compared to peanuts.

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8. Swap your normal tea for rooibos tea 

Rooibos (or redbush) tea is naturally caffeine-free and high in antioxidants. Many people find it a great alternative to normal tea as it has a similar taste and you can drink it like with our without milk.

Food swaps recommended by nutritionist and fitness instructor Cassandra Barns.

Pictures: 75 'Healthy' Foods That Aren't

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