AI-generated photographFood
What is really on your plate, and the smallest swaps that matter.
8 fixes, drawn from 21 peer-reviewed sources.
The fixes
- Eating too fastPut the fork down between bites.
- Fried foodCut back on fried food, starting with the fried side or dish you have most out of habit.
- Getting 'enough' vegetablesAdd one more portion of fruit or veg to a meal that you're already eating.
- Not enough fibreSwap one refined staple you already eat for its whole version.
- Nuts as your snackUnless you're allergic, have a handful of nuts at a snack break you already take, on at least three days a week.
- Processed meatSwap one processed-meat meal a week for something you already eat.
- Too much saltTaste your food before you reach for the salt, and move the shaker off the table.
- Ultra-processed foodSwap one ultra-processed thing a day for a whole-food version.