Create Profile

Creating your profile will enable you to submit photos and stories to get published on News24.

Please provide a username for your profile page:

This username must be unique, cannot be edited and will be used in the URL to your profile page across the entire 24.com network.

Facebook Sign-In

Hi News addict,

Join the News24 Community to be involved in breaking the news.

Log in with Facebook to comment and personalise news, weather and listings.


10 healthy alternatives to the ‘bad’ foods we love

19 September 2014, 21:34

Abuja - Whether you want to lose weight or boost your health, there are many small changes you can make to your diet to achieve these results. To help cut out the bad stuff without compromising on taste, check out our top 10 healthy food swaps.

Porridge instead of breakfast cereals

While packaged breakfast cereals may look like a healthy option, in reality most cereals are laden with sugar. Not only does this add to the overall calories consumed, but it can lead to a mid-morning sugar slump which will have you craving more. Instead, try starting your morning with a bowl of low-GI porridge, which is not only packed with nutrients but is a good source of slow-release energy that will fill you up quicker and keep you feeling full for longer.

Pure fruit spread instead of jam and preserves

If you prefer to start your mornings with a few slices of toast, it may be worthwhile substituting jam and marmalades for a healthier spread. While most fruit jams are packed with added sugars or chemical sweeteners, pure fruit spreads are sweetened only with sugars that occur naturally in fruits. Because of this, they deliver the same sweet taste only with fewer calories and no artificial additives.

Maple syrup instead of sugar

Although all sugars are high in calories and should be consumed in moderation, if you must use a sweetening product, pure maple syrup is a healthier option than refined sugars. While refined sugars are stripped of nutrients, maple syrup is packed with minerals - including manganese, calcium, magnesium, iron, potassium and zinc - as well as antioxidants. Maple syrup also has a lower GIranking than table sugar.

Popcorn instead of crisps

In terms of health, most crisps don't have much going for them. Not only are they high in saturated fats, calories and salt, but they have next to no nutritional value. If you find yourself craving a salty snack between meals, try swapping your crisps for a packet of plain or lightly seasoned popcorn. Not only will you be giving your body a boost of antioxidants, nutrients and fibre, you could be saving yourself around eight grams of fat and 50 calories per 25g serving.

Fruit instead of snack bars

Many people believe that cereal, nut and fruit bars are the perfect in-between meals snack. However, as with so-called healthy cereals, many of these bars are actually packed with cane sugar, corn syrup and saturated fat. In fact, cereal bars can contain as much fat, sugar and calories as a chocolate bar or a couple of biscuits. If you fancy a sweet snack between meals, reach for a piece of fruit instead and save yourself over 100 calories.

Sweet potatoes instead of potatoes

Although potatoes contain several nutrients, sweet potatoes may be a better option for those watching their weight. While potatoes are high on the glycemic index, so can lead to energy slumps and cravings, sweet potatoes are acomplex carbohydrate with a much lower GI ranking. In addition to this, sweet potatoes are packed with minerals and vitamins including antioxidant beta-carotene. Try swapping your jacket spud for a baked sweet potato, and chips for sweet potato wedges.

Extra virgin olive oil instead of vegetable oil

Extra virgin olive oil is one of the healthiest oils around due to its high monounsaturated fat content and antioxidant properties. The monounsaturated fats ('good' fats) in olive oil can not only help with weight loss, but they can help control cholesterol levels and lower your risk of heart disease. Try to buy olive oil in glass bottles to avoid the PCVs absorbed from plastic containers, and use in place of vegetable oil for salad dressings and low- to medium-heat cooking.

Quinoa instead of couscous

As with potatoes, there is nothing wrong with couscous in itself, however by swapping the processed grain for quinoa you could benefit from a far more nutrient-dense and waist-friendly meal. Quinoa is not only less processed,gluten-free and a good source of slow-release energy, it is a much better source of fibre and one of the best plant sources of protein. In addition to this, quinoa is packed with nutrients including iron, phosphorous, magnesium andzinc.

Homemade sauces instead of jarred sauces

Most pre-made sauces are heavily processed, packed with unnecessary sugars and salt, and contain chemical preservatives to keep them fresh. Rather than filling your cupboards with jars and bottles, try making your own sauces from chopped tomatoes, herbs, spices and a variety of fresh vegetables. Not only will you be skipping all the nasty additives and extra calories, but you will help boost your intake of essential vitamins, minerals and antioxidants.

Frozen dessert instead of ice cream

Ice cream may be one of the most popular desserts around, but unfortunately the frozen treat is extremely high in sugar and fat. If you are craving dessert but want to save on calories, try swapping ice cream for a bowl of low fat frozen yoghurt. Alternatively, try a sugar-free fruit sorbet or dairy-free ice cream alternative made from oats or cashew nuts. Not only are these easier to digest, they are generally a lot purer and lower in saturated fats and refined sugars.

- Health24


How to get rid of cellulite at home

24 October 2016, 07:16

Read News24’s Comments Policy

Comment on this story
Comments have been closed for this article.

Read more from our Users

Submitted by
George Vodongo
Peter Kenneth will not run for Pr...

He clarified that he will not run for Presidency in 2017 as he supports Uhuru Kenyatta’s re-election bid. Read more...

Submitted by
Ben Wangui
Exams should not have political g...

He also said that school properties must not ‘carry any political portraits’. Read more...

Submitted by
S Mbinya
Matatu crew drugs female passenge...

Hours after the story was circulated on social media Sunday, the crew was traced at Dagoretti and arrested. Read more...

Submitted by
S Mbinya
How to get rid of cellulite at ho...

Proper diets and a healthy lifestyle are among the most effective natural remedies for cellulite. Read more...

Submitted by
George Vodongo
Peter Kenneth is not a good leade...

A local activist has slammed the former Presidential candidate Peter Kenneth for only appearing during elections but going underground when the country has problems.  Read more...

Submitted by
Wilson Ochieng
DP Ruto accuses Raila of selling ...

DP Wiliam Ruto has castigated Raila Odinga for seeking western support to fund his 2017 election bid. Read more...