Easy swaps to increase your protein and fibre intake
Most people I see in the clinic don't consume excessive amounts of processed or unhealthy food, but their diets often fall short in the same key areas - protein and fibre!
I thought I'd share some simple swaps or added ingredients that will significantly increase your protein and fibre intake, without having to completely change the way that you eat.
Breakfast
Swap jam on toast for wholegrain sourdough toast with peanut butter, sliced banana and hemp seeds (make sure it is natural peanut butter with no added sugar or other additives)
Swap instant porridge for porridge made with rolled oats, milk, raw honey, cinnamon and LSA
Swap packaged breakfast cereal for low-sugar muesli or granola with Greek yoghurt and berries
Swap vegemite toast for toast with avocado and a hard-boiled egg
Lunch
Swap a cheese and salad sandwich for a chicken, kaleslaw and hummus wrap
Swap caesar salad for a salmon poke bowl
Swap pumpkin soup for chicken, chickpea and vegetable soup
Dinner
Add lentils and vegetables to your regular bolognese sauce
Serve curry or stir fry with quinoa instead of white rice
Use spelt or wholemeal pasta instead of white pasta
Snacks
Swap flavoured rice crackers for seedy crackers with guacamole
Swap grapes for apple slices with peanut butter
Swap biscuits for protein balls and blueberries
Swap flavoured yoghurts for Greek yoghurt with berries and granola/trail mix
Why should we increase our protein and fibre intake?
Protein is important for:
Repair and maintenance of tissues (muscles, bones, skin and hair)
Preventing muscle wastage as we age (sarcopenia)
Increasing satiety (protein keeps you feeling full for longer)
Supporting a healthy immune response
Slowing absorption of glucose into the bloodstream, helping to prevent blood sugar spikes and cravings
Production of enzymes, hormones and neurotransmitters
Fibre is important for:
Adding bulk to stool and supporting regular bowel movements
Slowing sugar absorption, helping to stabilise blood sugar levels
Lowering LDL cholesterol and reducing inflammation
Promoting satiety, helping with appetite control and weight management
Lowering the risk of colorectal cancer, type 2 diabetes and heart disease
Making small, simple changes like these can have a big impact on your overall health. Which of these swaps will you try first?