Reclaim your trolley with swaps that support your energy, gut and hormones.
Every day we see advertisements about protein bars, Up&Go’s, Healthy Choice Ready Meals, cereals, the list goes on.
But the question is, “Are those food choices truly doing what they say they do?” “Are those food choices nourishing your body in a way you hope they would?”
The answer is unfortunately, no.
Although they may have some great aspects, like being quick and easy, maybe high in protein or high in fibre, the reality is, they are ultra-processed and are usually packed with added oils, sugars, salt, preservatives and processed protein isolate.
You may be questioning, “well why are those added ‘things’ so bad for our bodies?”
Well, let’s have a look. I won’t just focus on the negatives, but also why an alternative option is the better choice.
| Refined Seed Oils | Extra Virgin Olive Oil |
| High in omega-6’s which can promote chronic inflammation and oxidized fats which strain the cells and liver. | Rich in antioxidants, have stable monosaturated fats that support brain, heart and hormone health. |
| Added Sugars | Natural Sugars from Fruit |
| Spikes your blood sugar which leads to energy crashes, insulin resistances and gut imbalance. | Contains fibre, water and antioxidants which lead to slower absorption, stable energy and gut nourishment. |
| Excess Salt | Natural Sodium in Sea Salt |
| Increases blood pressure, can be addictive and inflammatory. | Provides essential electrolytes; helps nerve, muscle and hydration balance. |
| Preservatives and Additives | Fresh Whole Foods |
| Disrupts gut microbiome, can trigger immune/inflammatory responses or liver stress. | No added chemicals; supports natural detox pathways and digestive health. |
| Protein Isolates | Whole Proteins |
| Ultra-refined, often combined with additives and sweeteners; may cause bloating. | Naturally packaged with vitamins, minerals, fats and fibre allowing for better absorption and satiety. |
| Artificial Sweeteners | Natural Sweeteners (raw honey) |
| Can alter gut bacteria, increase cravings, and blunt natural appetite signals. | Naturally sweet with polyphenols and compounds that aid digestion and reduce inflammation. |
You may be looking at those comparisons and thinking ‘this is great knowledge to have, but where do I go with this? How do I implement this into my food routine?
How do I reclaim my trolley?
Here’s how. Making simple swaps with your foods can make so much difference!
| Misleading Ultra-Processed Option | Real Food Alternative |
|---|---|
| Up&Go Liquid Breakfast | Chief Grass-Fed Collagen Bar |
| Protein Bars | Homemade Bliss Balls (dates, seeds, cacao) |
| Flavoured Yogurt | Coconut Yogurt, Chia and Berries |
| Veggie Chips | Carrot, Capsicum Sticks with Hummus |
| Healthy Choice Ready Meals | Leftover grilled chicken and roast veggies |
| Weetbix Bites or ‘Hi-Bran’ Cereals | Chia Pudding with coconut milk and berries |
| ‘Natural’ Fruit Leathers | Fresh Fruit slices |
| Plant-based burgers | Homemade lentil or chickpea patties |
| Nutri-Grain | Scrambled Eggs, sautéed spinach and avocado |
Making smart swaps like these allows for real fibre, micronutrients, real protein, healthy fats, antioxidants and so forth, to be added into your diet whilst simultaneously decreasing the amount of harmful ultra-processed ingredients consumed.
Eating in ways that allow you to have that healthy balance can boost your energy levels, heal your gut health and balance your hormones.
When we make those real food choices and switch over to whole, minimally processed foods, this is what happens:
Energy levels rise:
- By eating proteins, fats and fibre our digestion slows down and we avoid spikes and crashes in our blood sugar. This stabilises our blood glucose levels keeping our energy levels steady.
- Consuming whole foods, supplies our body’s cells with vitamins and minerals they need to produce ATP, which is our body’s ‘energy currency’.
Your gut begins to heal:
- Eating fibre from vegetables, fruits and seeds feeds our probiotics, which then fuels the growth of the ‘good’ gut bacteria.
- By cutting out those preservatives and additives our gut becomes less inflamed and bloated because it is less irritated.
- Our digestion is supported because whole foods promote better enzyme release and bile production, which helps our bodies to break down and absorb nutrients properly.
Your hormones begin to balance:
- When we have a stable blood sugar, we also have stable hormone levels. This is because when our glucose levels fluctuate our cortisol and insulin levels spike. When we have balanced meals our stress, reproductive and hunger hormones balance.
- Nutrients from real foods keep our thyroid and adrenals balanced which help our mood, metabolism and stress resilience.
- Consuming foods with healthy fats, like avocado, help build and nourish hormones such as estrogen, progesterone and testosterone.
Let’s live the life of our dreams in a body we love, by making the right food choices, choosing foods that support our energy, our hormones and our health. Choose the foods that eliminate those nasty ingredients and include the healthy ones.
Jess Wilson X
P.S. Chiefs Organic Beef Bars are an awesome alternative!
Peer Reviewed References – APA 7
- Bo, S., Fadda, M., Fedele, D., Pellegrini, M., Ghigo, E., & Pellegrini, N. (2020). A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients, 12(4). https://doi.org/10.3390/nu12041161
- DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Importance of maintaining a low omega–6/omega–3 ratio for reducing inflammation. Open Heart, 5(2), e000946. https://doi.org/10.1136/openhrt- 2018-000946
- Dong, O. M. (2018). Excessive dietary sodium intake and elevated blood pressure: a review of current prevention and management strategies and the emerging role of pharmaconutrigenetics. BMJ Nutrition, Prevention & Health, 1(1), bmjnph-2018-000004. https://doi.org/10.1136/bmjnph-2018-000004
- Li, P., Qu, R., Li, M., Sheng, P., Jin, L., Huang, X., & Xu, Z. Z. (2024). Impacts of food additives on gut microbiota and host health. Food Research International, 196, 114998–114998. https://doi.org/10.1016/j.foodres.2024.114998
- Macdonald, I. A. (2016). A review of recent evidence relating to sugars, insulin resistance and diabetes. European Journal of Nutrition, 55(S2), 17–23. https://doi.org/10.1007/s00394-016- 1340-8
- Ruiz-Ojeda, F. J., Plaza-Díaz, J., Sáez-Lara, M. J., & Gil, A. (2019). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Advances in Nutrition, 10(suppl_1), S31–S48. https://doi.org/10.1093/advances/nmy037
- Santos-Hernández, M., Alfieri, F., Gallo, V., Miralles, B., Masi, P., Romano, A., Ferranti, P., & Recio, I. (2020). Compared digestibility of plant protein isolates by using the INFOGEST digestion protocol. Food Research International, 137, 109708. https://doi.org/10.1016/j.foodres.2020.109708
- Upadhya, S. H., Ganavi HS, N, V. S., & Thakur MS. (2019). Natural Fruit Sugars and Human Health: A Reality. Advances in Nutrition & Food Science, 4(2), 1–11. https://www.opastpublishers.com/peer-review/natural-fruit-sugars-and-human-health-a- reality-689.html?utm_
