‘I’m a nutritionist - here are very easy food swaps to prevent overeating’

Maintaining a healthy diet can be hard, especially for those on the move all the time or for those who stick to what they know.

However, according to Dorothy Woods, a private chef and nutritionist, small changes can lead to significant results.

The expert said: “Swap out sugary juices, squash, fizz and energy drinks for water. Not only does water keep you hydrated, but it also helps control calorie intake and supports overall bodily functions.

“Cook with your partner or flatmate too. Turn meal preparation into a shared experience by cooking together with someone.

“Not only does this bring fun into the kitchen, but it also encourages both of you to enjoy healthy recipes together. This method also strengthens bonds and fosters a supportive environment for both of you making nutritious choices.”

The nutritionist also recommended swapping refined grains for whole grains, which include food items like brown rice, quinoa and whole wheat bread.

Whole grains are packed with fibre, vitamins and minerals and can help Britons lead a healthier lifestyle, whether wanting to lose weight or not.

Fats are an essential part of anyone’s diet, but it is healthy fats which should be incorporated instead of saturated ones.

Dorothy explained: “Replace saturated fats with healthier alternatives such as avocado, nuts, seeds, and olive oil.

“These sources of healthy fats support heart health, brain function and overall well-being.”

It is also important to be mindful when snacking as excessive snacking can lead to weight gain without even realising it.

Reach for fresh fruits and vegetables which are rich in vitamins, minerals and antioxidants. The expert recommended prepping these ahead of time so you can grab and go.

When snacking and choosing foods for dinner, one little-known tip is to choose foods with five ingredients or less.

The nutritionist explained: “Choose unprocessed or minimally processed ingredients over ultra-processed foods. A good rule of thumb is to shop for foods with five ingredients or less.

“Ultra-processed foods often contain additives, preservatives, and artificial flavours that can be detrimental to your health.

“By selecting natural, whole ingredients, you not only reduce your exposure to these unnecessary chemicals but also benefit from the full nutritional value of the food.”

Practising mindful eating is also beneficial and this involves paying attention to hunger cues as well as eating slowly.

This can prevent overeating, promotes better digestion and helps to create a healthier relationship with food.

The expert continued: “You can also keep a food diary to make you more aware of how often you eat, as often you can mindlessly eat, forgetting that you recently had a snack or meal.

Making all of these swaps can help you lead a better lifestyle, have more energy to exercise and achieve your goal whether that’s weight loss or to maintain a healthy diet.

Start with one swap at a time so that you are more likely to stay on track, and these small changes can make a world of difference.