Healthy Food Swaps

16th January 2015

We’re over a fortnight into 2015 and, though we might have started the year with the very best intentions, here at Cotton Traders we’re beginning to feel our willpower wane as the novelty of our New Year resolutions begins to wear off. The weather outside leaves little to be desired and we’re finding ourselves reaching for the last of the Christmas chocolates instead of our detox tea, and choosing cosy nights in front of the telly over braving the bracing walk to the gym.

One of the most common resolutions made on January 1st is to watch what we eat and kick-start the year with a healthier diet. This needn’t be as hard as you think it is - you only need to make a few small changes to see a big difference in how you look and feel, so we’ve come up with a few smart food swaps to get you started.

Swap salt for herbs and spices.

A high intake of sodium increases your risk of heart disease, strokes and type 2 diabetes so reduce your daily salt consumption without losing any flavour by substituting it with herbs and spices that complement other ingredients in your dish.

Herbs & Spices

Choose wholegrains.

Opt for breads loaded with grains, nuts and seeds for a slower release of energy and a full feeling that lasts longer.

Instead of milk, choose Greek yoghurt

Delicious with your favourite cereals or fresh fruit, greek yoghurt makes a decadent and satisfying first meal of the day. Pair it with a nutrient-rich, low-sugar cereal to keep your fuller for longer.

Eat whole fruits rather than juices and smoothies

Fruit juices have a much higher sugar content than fresh whole fruits, plus you don’t lose their valuable fibre content.


Swap red meat for oily fish

As red meat is a great sense of protein and iron, there’s no need to cut it out of your diet completely. However, the same size serving of salmon will save you a considerable amount of saturated fat as well as providing your body with heart-healthy omega-3 fats.


Fill up on root vegetables or sweet potatoes

Roast or mash root veggies for a tasty and filling side dish – swede, carrots, butternut squash and sweet potatoes are all packed full of flavour as well as vitamins and minerals.

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Here at Cotton Traders, we like to do things a little differently. Our reputation has been built on outstanding quality, a sense of community and keeping our customers interests at heart. The Thread is just that – a space for sharing things we know our customers enjoy, whether it’s travel, eating, staying active and healthy or enjoying sneak-peeks behind-the-scenes at Cotton Traders.

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