New Year, Improved you – healthy swaps to make this new year to improve your overall health.

Ready to feel like the very best version of you? A new year offers the perfect chance to
make positive changes, and there’s no better time to start focusing on your personal health
and wellbeing. If you are unsure on where to begin or wondering what to prioritise, read on
below for our in-house nutritionists easy to start health swaps to improve your health
today.

COOK FROM SCRATCH
It might be a little more time consuming, but cooking from scratch can help you to avoid
added preservatives, sugars, salts, fats and unnecessary flavourings. To save time, consider
batch cooking a few of the things you normally end up buying on the go – make a
homemade pesto, curry sauce or bottles of dressing to keep in the fridge.

SWAP IN FOR FIBRE RICH ALTERNATIVES
Fibre is the buzz word in the health industry and plays a role in everything from gut health
to weight management and cardiovascular health. Getting in your RDI (30g per day) of fibre
doesn’t have to be a huge fibrous effort! There are some simple swaps you can make in your
day to day eating regime to boost that fibre intake:

• Swap out meat for pulses in dishes such as lasagnes, burgers or shepherds pie
• Swap white refined carbohydrates for the brown alternatives such as brown rice,
  wholemeal pasta and rye breads
• Sprinkle nuts and seeds onto dishes such as pastas, breakfasts and salads
• Keep the skin on your fruits and veg – just make sure to give them a good wash
  before!
  

DEDICATE A DAY TO PLANT BASED
Going plant-based for one day or three meals a week can benefit your body, environment
and purse! Consuming less animal produce, especially less red meat, and instead focusing
on plant based sources such as beans, lentils and chickpeas can contribute to improved
heart health, reduced onset of type 2 diabetes and help you maintain a healthy weight. And
when it comes to the environment, reducing meat consumption by just one serving of a
week can help to reduce the emissions of driving 358 miles in a car according to
mondaycampaigns.org

SWAP COFFEE TO GREEN TEA

If you notice that your morning cup of joe gives you the jitters or triggers mood changes,
consider choosing green tea instead. Green tea is a great source of antioxidants and has
naturally lower levels of caffeine than coffee. Plus green tea can be a great choice for those
who suffer with anxiety, thanks to the fact that it contains the amino acid L-theanine, which
supports the production of our anti-anxiety neurotransmitter GABA. Not a fan of the pure
stuff? Try swapping out your latte for a matcha latte, which has more caffeine than green
tea but comes with boundless amounts of antioxidants!

SWAP MILK CHOCOLATE TO DARK CHOCOLATE
Been snacking on those celebrations over Christmas? Or is Terrys chocolate orange your
favourite go to? Well now that the festive season has passed us, consider swapping out your
chocolate cravings for dark chocolate. 70% plus dark chocolate usually contains a lot less
sugar and also comes with a side of magnesium – a mineral involved in over 300 different
processes in the body, including relaxation! Plus, dark chocolate contains polyphenols –
plant compounds that can support good gut health. Always pick 70% or plus and check the
added sugars on the back of the ingredient list.

SWAP TO NO AND LOW ALCOHOL
The festive season is often a time when our alcohol consumption can skyrocket, which is
why many people decide to follow Dry January in the new year. And now more than ever
the options are deliciously endless! But if you are one of those people who struggles with
the idea of not having a drink at the end of a long week, consider trying MEDAHUMAN’S
no-lo range which has a wide variety of different spritz options as well as some lower
alcohol alternatives when you do need the alcohol hit!