Five simple nutrition swaps for a busy week

Big dietary overhauls are hard to sustain. Small, specific swaps tend to last longer, precisely because they don’t require rethinking every meal.

Consider swapping a sugary breakfast for one with more protein and fibre, keeping a piece of fruit within easy reach for a mid-afternoon dip, or simply adding a glass of water before your morning coffee.

None of these changes are dramatic on their own, but stacked over weeks, small consistent choices tend to add up more reliably than short bursts of strict discipline.

The same principle applies to supplements: consistency in a simple routine usually matters more than intensity in an occasional one.