7 Supermarket Swaps! How does a Naturopath eat?
Karen Morris
Grocery shopping can be a pretty daunting task when you’re trying to eat healthy and stay on track with your weight loss goals. Recently, one of my patients doing the 30 Day Challenge told me that sometimes they didn’t feel like eating anything at all because they just never knew if it was the right thing to eat for their goals. This inspired me to write a list of my top supermarket swaps. These are easy choices you can make to reduce your calories and increase your nutrient intake. Next time you hit the grocery store for your shopping keep these in mind and remember, the little choices make up the big picture.
1) Apple Juice SWAP FOR Soda Water and Lemon (or an actual apple!)
If you love the taste of a refreshing glass of apple juice, try switching the sugary filled juice for some soda water and fresh lemon instead. Pop a few ice cubes in the glass and it becomes a healthier version of lemonade.
2) Bread SWAP FOR Rice Cakes
Rice cakes are delicious when topped with avocado, tomato and tuna. They are easy to digest in the body and they won’t sit on your hips! Bread (especially bread that contains gluten) can slow digestion and make you feel heavy and bloated. Ditching bread can be one of the most effective ways to reduce calories and start feeling lighter.
3) Confectionary SWAP FOR Fruit
Fruit does contain a lot of sugar, but berries are a fantastic option when craving sweets because they are low in carbs and much lower in sugar than other fruit options like bananas. When you choose fruit over confectionary, you also get a very beneficial top-up of vitamins, minerals and important antioxidants that protect our cells from oxidative stress.
4) Processed Meat SWAP FOR Organic
Organic meat isn’t always easy to get your hands on, but when you can, choosing organic or free range meat means you get the benefits of the protein source without additives like yeast, preservatives and sodium.
5) Milk SWAP FOR Almond Milk
A lot of my patients complain of stomach pains, bloating and general digestive issues and discomfort in their abdomen. I find that when they cut out dairy, most if not all of these symptoms disappear. Swapping cows milk for a non-dairy alternative like almond milk, coconut milk or rice milk can make a huge difference.
6) Imported Fish SWAP FOR Australian/Atlantic/New Zealand Wild Caught Fish
When choosing seafood, be mindful that a lot of the options given in the supermarket are imported from places that do not have the same standards as Australia when it comes to seafood. Even imported wild fish (as opposed to farmed fish) can contain enormous levels of toxins from the water they swim in. Choose Aussie/New Zealand/ Atlantic fish or head to the freezer and pick up some frozen Atlantic salmon.
7) Yogurt SWAP FOR Greek Yogurt
Traditional yogurt can contain the same amount of sugar as a chocolate bar or ice cream. Even though yogurt does contain some good things for the gut, the negative effects of the sugar outweigh the benefits. Swap yogurt for Greek yogurt and if your gut needs some extra love, consider including a probiotic into your daily health regime.
As always, please feel free to get in touch with me via the www.herbsonlineshop.com contact page and if you’re not already, why not follow the @herbsonlineshop Instagram account and Facebook page and group. I post daily about my clinic, my top health tips and information about custom herbs and supplements, just for you!