MUNCH ON SEAWEED
It’s good for more than wrapping your favourite salmon sushi roll! Danish researchers argue this tasty sea vegetable is high in essential amino acids, antioxidants and dietary fibre. While experts are encouraging food producers to use it in a range of packaged products, reap the benefits now by adding it to your own recipes—nori sheets are available in supermarkets, and dried flakes in some organic stores.
TRY SAVOURY GRAIN BREKKIES
Yes, it sounds weird, but hear us out. Mixing up your breakfast bowls by cooking grains such as amaranth or black rice topped with veg, avocado or cheese is an easy way to boost your protein and vegetable intake before midday. Try amaranth with tomato, basil and goat’s cheese for a simple brekkie boost. Added bonus: it will slash your sugar intake—we doubt you’re going to top that combo with honey!
PUT YOUR SMART PHONE TO WORK
Aiming to eat well? It’s all about preparation. Download an app, such as Food Planner (iTunes and Android, free) that can help keep track of your meal plans, recipes and grocery list in the one place. It also boasts a feature that allows you to take stock of what’s already in your cupboard or fridge, so you don’t end up with a crisper full of spinach.
SWITCH TO EVOO
If you’re going to drizzle dressing on your salad, go for the cleanest olive oil you can. A staple of health hero the Mediterranean diet, it’s been linked to everything from better heart health and weight control to sharper brain function. Ideal on a simple salad of fresh, crunchy greens.
CHANGE YOUR COFFEE ORDER
Sure, it might help pep you up for that morning meeting, but switching your caramel mocha to a regular cap can make a big difference to your daily kilojoule intake. Research from the Cancer Council found many beverages from chain coffee shops deliver more than the recommended daily amount of fat, sugar and total kilojoules (and that’s before you pair it with a blueberry muffin). Go for a traditional coffee, or get your AM caffeine hit by sipping at home before walking out the door.
PAIR BROCCOLI WITH ROCKET
Fill your next dinner plate with a double dose of vegies. Advanced accredited practicing dietitian Sue Radd recommends serving your next round of cooked cruciferous veg (such as broccoli or cauliflower) with a raw rocket or watercress salad. Why? “The rocket and watercress are sources of the enzyme myrosinase, which will help activate the dormant anti-cancer phytonutrients in the cooked cruciferous vegetables,” she explains.
This article originally appeared on Women's Health.