Little changes that could make a BIG difference to your eating habits

This month, we want to show you how to make small – but significant – changes to your shopping, cooking and eating habits. Try these simple #SeptemberSwapOuts for a healthier diet.

• Instead of potato chips, why not try snacking on ripe cherry tomatoes, olives, seeds, nuts like almonds or cashews, or a few carrot and celery sticks with hummus or fresh cottage cheese.
• Eat whole fruit instead of drinking fruit juice.
• Swap out refined white flour with whole-wheat, versions of bread, rice and pasta.
• Choose plain oats, bran, or whole grain cereals with fresh fruits instead of sweetened breakfast cereals.
• Swap out processed meats like bacon, sausages and ham for healthy proteins like eggs, legumes and skinless chicken.
• Buy plain, unsweetened yoghurt and get creative by adding chopped fruits and nuts for a fresher, healthier fruit yoghurt.
• Drink water with your meal instead of sweet or fizzy drinks.
• Cook instead of eating out. Double it up with quality time by getting your loved ones involved – make each person responsible for one part of the meal.

Vitality wants to help you make healthier food and lifestyle choices - start your #SeptemberSwapOuts from today.

You can start a month of tasty, nutritious eating tonight with this delicious Chicken, Lemon and Olive Tangine recipe from the HealthyFood Studio. It’s packed with flavour and is one of many dishes available at the HealthyFood Studio, our newly-launched, interactive cooking and tasting kitchen.

Missing any ingredients? Don’t forget that once you activate the Vitality HealthyFood benefit, you can get up to 25% cash back on over a thousand HealthyFood items at a Pick n Pay or Woolworths.