The simple food swaps that boost your health

Often the simplest swaps can make the biggest differences to your overall health. Photos / Getty Images

Granola, coffee and rice are key parts of most of our diets - but there are healthier alternatives.

Simple dietary swaps can help to transform your health, possibly extending your life and making you less prone to heart disease, cancer and dementia.

But many are scared of making the transition as complete overhauls can seem daunting and unachievable.

However, instead of throwing your recipes, dietary habits and sanity out of the window, nutritionist Cassandra Barns shares her few simple swaps to help you improve your health.

GRANOLA FOR PORRIDGE

Breakfast is commonly recognised as the most important meal of the day and so it is crucial you're eating the right thing in the morning.

Whereas most cereals and granola will contain copious amounts of sugar, porridge is full of wholegrain goodness that will set you up for the day.

A US study last year found a small bowl of porridge each day could be the key to a long and healthy life.

While a team of international researchers also found consuming more cereal fibre could lower the risk of developing type 2 diabetes.

Despite it being marketed as a healthy breakfast option, granola can be very high in calories and unnecessary oils.

Ms Barns recommends Nairn's Gluten Free Scottish Porridge Oats as they contain nothing but wholegrain oats.

COFFEE FOR MATCHA TEA

Caffeine and other substances found in coffee can cause the body to make more stress hormones. But matcha tea is a naturally healthy alternative. Photo / Getty Images

High doses of caffeine and other substances found in coffee can cause the body to make more stress hormones.

But matcha tea is a naturally healthy alternative that gives you an energy boost without any nasty side affects.

Studies have suggested that catechins in green tea can reach the brain and help protect the neurons - reducing decline in brain function.

While other research has found that matcha tea could be helpful in supporting metabolism and weight management.

Ms Barns says: "Matcha contains L-theanine, which stimulates the brain's alpha waves, which promotes focus and alertness while at the same time producing a relaxing effect.

"Matcha thus strikes the perfect balance between alertness and calm, and can therefore give you that gentle energy boost without the over-stimulated, jittery feeling."

MILK CHOCOLATE FOR RAW CACAO

Ditching the milk chocolate in favour of raw cacao can have a big effect on curbing your sugar hits.

In South America, cacao pods were so highly thought of for their medicinal benefits that they were used as currency in ancient times.

It contains nearly four times the antioxidant content of regular chocolate - which could prevent against heart disease and some forms of cancer.

But not only is it high in those, it contains protein, calcium, carotene, thiamine, riboflavin, magensium and sulphur - all vital for bodily functions.

Ms Barns says: "Cacao itself is actually a super food - it's high in minerals such as magnesium and, particularly in its raw form, is rich in antioxidant flavonols too.

"And if you go for a dark chocolate with a high percentage of cacao, it's relatively low in sugar."