Recipes

10 Healthy Food Swaps

Posted on
September 30, 2017

Would you like to up your nutrition and still enjoy your favourite foods? You can make a few minor changes to your diet without feeling restricted or deprived. Here are a few to get started with that I find can have a positive impact with minimal effort required.

  1. Cook at home more often- research shows cooking at home results in ...


  1. ...more vegetables eaten, better quality oils used, less sugar  and eating until comfortable rather than overfull.
  2. Try avocado or extra virgin olive oil as a spread instead of mayonnaise or margarine. These provide monounsaturated fats beneficial to your heart and they both are packed with antioxidants.
  3. If you enjoy bubbles in your drink try sparkling, soda or plain mineral water instead of soft drink will help cut the sugar.
  4. Natural yoghurt instead of cream or sour cream provides extra protein, calcium and beneficial bacteria. You will be surprised how well it goes with both sweet and savoury dishes.
  5. Sprinkle cinnamon on your porridge or cereal and in warm milk for sweetness.
  6. Add to the ham and cheese toastie with, capsicum, tomato, spinach and mushroom. Pack in those vegetables for a filling, vitamin and mineral packed sandwich.
  7. Snack on air popped popcorn or a handful of fresh nuts over chips.
  8. Warm up a bowl of soup for an afternoon snack, in place of  biscuits and muesli bars. This will bump up the vegetable intake for the day, provide fluid to help prevent dehydration, give a protein boost if it includes meat or legumes and fill you up more to prevent over eating later.
  9. Swap excess salt for fresh or dried herbs, chili, garlic, ginger and many more. Try growing some herbs at home, in the garden or in pots. Herbs are packed with antioxidants and health benefits.
  10. Swap delicatessen meats on sandwiches for hard boiled eggs, sardines, salmon, cheese, tofu or mashed beans (e.g. kidney beans with salsa mmmm)!


I am sure there are many more food swaps you have heard about. I welcome you to share your ideas in the comments below to help out others.

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