4 Lunch Swaps You Need to Make for Better Health in 2025
As we move into 2025, it’s the perfect time to reassess our habits and make simple yet impactful changes that can improve both our health and our routines. We've put together 4 practical swaps that will transform the nutritional value of your meals, simplify meal prep, and help you shift from processed foods to a wholefood diet. 1.Wraps for Preservative-Free Pita or Mountain Bread
Many wraps, such as popular spinach wraps, claim to be spinach-based, but in reality, they contain only 1-2% spinach blend and rely heavily on artificial green food colouring (like Colour 133, 129, 110, 102) to achieve their green appearance. Unflavoured wraps include preservatives such as 282 (calcium propionate) and 200 (sulphur dioxide), along with emulsifiers, stabilizers, and raising agents, which are far from the wholesome, natural ingredients you'd expect.
Green Food Colouring (133, 129, 110, 102): Studies suggest that artificial colours can contribute to hyperactivity and allergic reactions, particularly in sensitive individuals, and may negatively impact children’s behavior. There are also concerns over the potential long-term effects of consuming synthetic dyes, including links to certain cancers and hormone disruption.
Preservatives (282, 200): Calcium propionate (282) is often used to prolong shelf life, but it can cause digestive discomfort and is suspected to contribute to chronic conditions like IBS (Irritable Bowel Syndrome). Sulphur dioxide (200) is used to preserve freshness but can lead to headaches, asthma-like symptoms, and allergic reactions in some individuals.
Emulsifiers (471): Used to improve texture, monoglycerides (471) are derived from vegetable oils and can cause inflammation, gut issues, and contribute to metabolic disturbances in excess, especially in processed foods.
Swap: Rather than opting for wraps full of artificial ingredients, consider choosing Danny’s preservative-free pita or Mountain Bread, which have no additives and offer a cleaner, more nutritious alternative. Local sourdough is another fantastic choice. It's naturally fermented, lower in gluten and free of unnecessary additives, giving you a boost of gut-friendly probiotics.
2. Cafe salads laden with heavy dressing for homemade salads.
Many café salads, while marketed as healthy options, can be deceptively high in calories—sometimes even surpassing a burger meal. The culprits being creamy, heavy dressings, fried toppings, and oversized portions of cheese or croutons. Worse still, these salads are often light on the most important ingredients: vegetables and protein.
Swap: By making your own salad at home, you can control exactly what goes into it and enjoy a more nutritious meal for a fraction of the price.
Start with a base of fresh veggies
Add a serving of protein such as slow cooked meat, chicken or tinned fish
Add crunch with sprouts, seeds or nuts
Add optional flavour packed additions like fermented or pickled vegetables, halloumi or feta
Top with a simple dressing such as olive oil and vinegar, pesto or herbed yoghurt
3. Pre-packaged deli meats for slow cooked meats
Rather than relying on pre-packaged deli meats, which are high in sodium and preservatives like sodium nitrates (used to preserve colour and prevent bacterial growth), consider slow-cooking a lean cut of meat like chicken, beef, or pork on a Sunday. This gives you a healthier, fresh protein source that you can use throughout the week. Add it to wraps, salads, or enjoy it with roasted vegetables.
Swap: Slow-cooked meats contain a wealth of beneficial nutrients, including high-quality protein, collagen, and essential minerals like iron, zinc, and B vitamins. The slow cooking process helps break down collagen into gelatin, which can support joint health, improve digestion, and provide a rich source of amino acids.
Unlike processed meats, slow-cooked options do not contain harmful sodium nitrates, which are commonly found in deli meats, bacon, sausages, and salami.
Preservatives (282, 250), Sodium nitrates (E250) and sodium nitrite (E282) : Sodium nitrates are commonly found in deli meats, bacon, sausages, and hot dogs to preserve their colour and extend shelf life. However, when exposed to heat during cooking, form nitrosamines, which are classified as a class 1 carcinogen—the same category as tobacco and asbestos. Regular consumption of foods containing sodium nitrates has been linked to an increased risk of colorectal cancer.
High Sodium Content: Processed meats are also high in sodium, which can contribute to elevated blood pressure and increase the risk of heart disease.
4. SUSHI FOR A POKE BOWL
Sushi is one of the most common meals we see purchased during their workweek. Unfortunatley, sushi typically contains a high proportion of carbohydrates, particularly from white rice, and a small portion of protein, such as fish or chicken. This protein-to-carb ratio falls short of what your body needs for a balanced meal. The protein serving isn’t enough to promote satiety or stabilise blood sugar, leading to rapid spikes and subsequent energy crashes, hunger, and cravings—which can contribute to overeating later in the day.
Protein plays a critical role in stabilising blood sugar levels by slowing down the absorption of glucose into the bloodstream. A low-protein meal like sushi may leave you feeling less satisfied, leading to cravings for more carbs or sugary snacks later in the day. Over time, this can negatively impact your energy, concentration, and weight management.
Swap: Instead of sushi, consider swapping it for a poke bowl that includes a balance of whole grains such as quinoa or brown rice as a base, lean protein like chicken, salmon, or tofu, and healthy fats such as avocado. Incorporating some gut-friendly, pickled or fermented vegetables like kimchi or sauerkraut can enhance digestion and support the balance of beneficial gut bacteria. These vegetables are rich in probiotics, which help improve gut health, boost immune function, mood and mental clarity.
This combination provides a steadier release of energy, keeps you fuller longer, and helps avoid the blood sugar rollercoaster. Poke bowl are also the perfect prep ahead lunch meal.
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