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25<br />
Find substitutes<br />
There are plenty of substitutes to ultra-processed foods<br />
on the market. Instead of crisps try low-fat popcorn,<br />
which is wholegrain and a good source of fibre. Swap<br />
sugary cereals for unsweetened oatmeal, and replace<br />
white bread with a homemade or granary loaf.<br />
Cook more meals from scratch<br />
When you prepare a meal from scratch, you have more<br />
control over the ingredients you’re consuming. You can<br />
also pack in plenty of whole foods, such as vegetables,<br />
beans, legumes and whole grains. <strong>St</strong>art compiling a list of<br />
quick and easy meal ideas to prepare when you’re feeling<br />
lazy. Salads, omelettes and stir-fries require little effort,<br />
and are super tasty too.<br />
Be wary of false advertising<br />
Don’t be fooled by phrases like ‘fat-free’, ‘natural’, ‘no<br />
added sugar’ and ‘sugar-free’. Foods that are advertised<br />
as healthy often contain artificial ingredients or other<br />
chemical additives, such as artificial sweetener, which<br />
make them significantly more processed – and unhealthy<br />
– than they might first appear. Remember to check the<br />
ingredients list!<br />
Keep healthy<br />
snacks on hand<br />
If you’re in a rush, grabbing<br />
a packet of crisps and a<br />
cereal bar on your way<br />
out the door is tempting.<br />
However, keeping your<br />
kitchen stocked with<br />
portable, nutritious<br />
snacks can make it much<br />
easier to make healthy<br />
choices on the go. Fresh fruit, unsalted nuts and hard<br />
boiled eggs are all good examples of simple but tasty<br />
snacks that’ll keep you energised throughout the day.<br />
Take it slow<br />
If ultra-processed foods constitute a large portion of your<br />
diet, it’s a good idea to reduce your intake of these foods<br />
slowly at first. This is because going cold turkey increases<br />
your likelihood of craving the high-fat, high-sugar foods<br />
your body has become accustomed to. Plus, sometimes<br />
highly processed food is simply more convenient. <strong>St</strong>art by<br />
trying to enjoy one unprocessed or minimally processed<br />
meal a day, and gradually increase as you see fit.<br />
The Chiropody Clinic<br />
S. Cunliffe & Associates Ltd<br />
Professional Podiatric care for your feet<br />
1 st Floor<br />
Woodside Health Centre<br />
Woodside Road<br />
Haydock<br />
<strong>St</strong>. <strong>Helens</strong><br />
WA11 0NA<br />
01744 416300<br />
For appointments call 01744 416300<br />
Or book online at:<br />
www.tccpodiatry.co.uk<br />
Registered Office : 296 Clipsey Lane, Haydock, <strong>St</strong>. <strong>Helens</strong>, Merseyside, WA11 0JQ<br />
Company No : 10655351 (Registered in England & Wales) 7542321604