Upgrade your on-the-go meal options with these alternatives
THE 3PM WORKDAY SNACK
The Staple – Crisps and a Diet Coke
The Swap – Bag of walnuts (preferably plain, but salted if need be) and a Kombucha
The Science – With long-lasting energy, walnuts are a good source of fibre, fat, protein and brain-boosting vitamins and minerals, while the antioxidant-packed Kombucha offers the same “caffeine kick” effect as the Coke, but boasts serious digestive benefits
THE HUNGOVER LUNCH
The Staple – Eggs royale and a vanilla latte
The Swap – Scrambled eggs on sourdough with salmon and an oat flat white
The Science – Eggs are a good source of amino acid cysteine, which breaks down acetaldehyde, the chemical that gives us a headache when the liver breaks down alcohol. Switching the syrupy latte with naturally sweet oat milk cuts calories and the blood sugar spike
THE PRE-WORKOUT DRINKS LINER
The Staple – Pre-packaged falafel wrap
The Swap – Hummus with brown pitta
The Science – Brown pitta with hummus, which is packed with satiating plant-based protein, helps control blood sugar levels. Alternatively, choose something full of good fats, like salmon, eggs or avocado, to slow down the absorption of alcohol
THE AFTER-DINNER DESSERT DASH
The Staple – Chocolate ice cream
The Swap – Dark chocolate-dipped banana
The Science – Not only does choosing a few bananas and dark chocolate over sugar-packed ice-cream save money, but it also aids sleep as they’re a natural source of calming magnesium. Easy to prep in bulk, just store them in a freezer- friendly tub
THE SPEEDY POST-GYM SNACK
The Staple – Buttered toast
The Swap – Rice cakes with almond butter and banana
The Science – Reaching for the bread bin is a quick fix when you get home hungry, but bread can make the brain feel sleepy, due to the shift in blood sugar levels. Nut butter, however, provides protein and the potassium-rich banana can help improve heart health.
