Menu
Back to top of page

Healthy Food Swaps

By Ellie B. Graphic Designer  Friday 1st April, 2016
Healthy Food Swaps

Why not try these simple Food Swaps?

Small changes can have big results and make healthy eating more manageable. Instantly cut calories with these simple food swaps.


Swap this for that

1. Instead of - Crisps why not try - Kale chips

Why?

A packet of crisps is loaded with fat, sugar and salt. Kales chips contain just 80 calories compared to 130 calories in the average packet of crisps. Plus, kale is full of vitamins A and C, folate and calcium.
 

2. Instead of - Sugar coated cereals why not try - Porridge oats

Why?

Many cereals contain as much as three teaspoons of sugar so are not the healthiest way to start the day. A healthier alternative is rolled oats, which are low in calories and rich in fibre to keep you feeling fuller for longer. They also promote weight loss around the belly area.
 

3. Instead of - Mashed potato why not try - Mashed cauliflower

Why?

Mashed potato mixed with butter and milk has a high carbohydrate and saturated fat content. Swap the carb-loaded mashed potato for lighter mashed cauliflower. This excellent source of vitamin C is delicious with a dollop of Greek yoghurt.
 

4. Instead of - Flavoured yoghurts why not try - Plain yoghurt with fresh fruit

Why?

Fruit flavoured yoghurts are often packed with added sugar and provide little protein. Choosing plain yoghurt can save you calories and increase your intake of probiotics and protein. Adding fresh fruit provides natural flavour and increases the antioxidant content.
 

5. Instead of - Chips why not try - Baked sweet potato fries

Why?

Chips are calories dense because they are cooked in fat. Swap regular potatoes for sweet potatoes, which contain fibre-rich, non-starchy carbs that lower the glycaemic index of your meal and count towards your 5 a day. And go easy on the oil.
 

6. Instead of - White bread, rice or pasta why not try - Brown bread, rice or pasta

Why?

Refined white grains are stripped of their nutrients and fibre. As a result, they are excessively starchy and high in gluten. Opt for wholegrain bread, rice and pasta that train much of the grains natural goodness, and have been shown to reduce the risk of heart disease.
 

7. Instead of - Sour cream why not try - Greek yoghurt

Why

Regular, full-fat sour cream contains around over 20 calories per teaspoon. Greek yoghurt is a lean, protein packed alternative to fattening sour cream that can save you 20g of saturated fat whilst also doubling your protein intake.
 

8. Instead of - Sugar why not try - Cinnamon

Why?

Sugar offers zero nutritional benefits and is often referred to as ‘empty calories’. Use cinnamon to spice up your morning coffee without adding calories. This healthy sugar alternative provides a sweet taste and also balances blood sugar.
 

9. Instead of - A bagel why not try - Brown toast

Why?

Most bagels lack vitamins, minerals and fibre, and one bagel can contain the caloric equivalent of five slices of brown toast! If you’re eating in a rush, opt for a slice of nutritious wholegrain toast to fill you up instead.
 

10. Instead of - Iceberg lettuce why not try - Spinach

Why?

It’s not that lettuce is unhealthy, it’s just that it isn’t particularly nutritious either. Swap iceberg lettuce for a healthier alternative such as spinach, which is packed with iron, magnesium, zinc, manganese, calcium, potassium, folate, and vitamins A, C, E and K.
 

11. Instead of - Fruit juice why not try - Fruit water

Why?

Fruit juice can contribute to your 5 a day. But despite their “100% pure” and “pure squeezed” claims, many are loaded with added sugar and have recently been added to the same unhealthy category as fizzy drinks. Instead, add flavour to a glass of water with fresh fruit and herbs, such as strawberries and mint or ginger and lemon.
 

12. Instead of - Any oil why not try - Apple sauce

Why?

Vegetable oils can be harmful when consumed in large amounts as they disrupt the body’s omega 3 and 6 balance. Try substituting oil for apple sauce in a 1:1 ratio to add moisture to oil-based baked goods such as cakes, muffins and brownies. This will help to cut fat and calories.
 

13. Instead of - Mayonnaise why not try - Mashed avocado

Why?

One tablespoon of mayonnaise has around 90 calories and 10 grams of fat. Avocados can be mashed to a similar creamy constituency as mayonnaise and contain half the calorie and saturated fat content. Plus, avocados are an excellent source of good omega 3 fats.
 

14. Instead of - Ice cream why not try - Frozen banana

Why?

Ice cream is high in sugar and fat so should only be eaten as an occasional treat. Instead, peel and freeze a banana, then blend to create a creamy texture. This delicious alternative is packed with potassium, folate and vitamin C.
 

15. Instead of - Creamy, cheesy sauces why not try - Tomato based sauces

Why?

Creamy and cheesy sauces are high in calories and fat, and when they are poured over a pasta dish the meal can make up your entire recommended daily calorie allowance in one sitting. Swap these for vegetable-based sauces and build in flavour with fresh or dried herbs, tomato puree, or mustard.
 

16. Instead of - A latte or cappuccino why not try - An Americano

Why?

Lattes and cappuccinos have high-calorie contents thanks to the use of milk foam or whipped cream. Ordering a simple Americano can save you hundreds of calories and increase your antioxidant intake. Add a small amount of low-fat milk if needed.
 

17. Instead of - Cow’s milk why not try - Unsweetened almond milk                                            

Why?

Calcium from cow’s milk is not absorbed as well as that from plant based sources. Plus, it contains a sugar called lactose that can be difficult for some people to digest. Unsweetened almond milk has half the calorie content of skimmed cow’s milk and is lactose-free.
 

18. Instead of - Cocktails why not try - Wine or beer

Why?

Few of us will be surprised that these colourful, tasty concoctions are packed with sugar, artificial flavours and colourings. Swapping a cocktail for a glass of wine or a light beer can halve the number of calories you drink and help you to avoid harmful additives.
 

A few extra tips to avoid hidden calories:

  • cook from scratch instead of eating out
  • grill or boil food instead of frying
  • use oil and balsamic vinegar instead of processed dressings
  • swap snacks for a piece of fruit
  • eat with chopsticks instead of a fork
  • go food shopping when you’re full rather than hungry
  • stop eating when you feel full rather than when you have a clean plate

     
Caveman Diet Plan: Pros and Cons

Caveman Diet Plan: Pros and Cons

The Paleo diet goes back to the food choices of our early ancestors and focuses around eating foods that would have been available in the Paleolithic era. Learn how to eat like a caveman in our infographic guide.

Menopause Myths

Menopause Myths

Here we clear up the myths surrounding the menopause, dividing fact from fiction to ensure you feel your best.

10 Best Foods for Mood & Memory

10 Best Foods for Mood & Memory

Eating a healthy diet is not just great for your physical health, nutrients in food also have the power to keep your memory sharp and boost mood.

What is Activated Charcoal?

What is Activated Charcoal?

Activated charcoal is the latest health trend that can be found in a variety of different products. Find out what activated charcoal is and how it can aid health.

Cleanse Your Body in 5 Simple Steps

Cleanse Your Body in 5 Simple Steps

Over time, toxins in your body can build up so a regular healthy detox is important to help to combat these toxins.

Maintain a Healthy Blood Pressure

Maintain a Healthy Blood Pressure

Looking to keep your blood pressure under control? Here's our infographic guide to healthy blood pressure through lifestyle changes.

Healthy Life Guide to Blood Sugar

Healthy Life Guide to Blood Sugar

This infographic guide will help you understand blood sugar, as well as how nutrition and lifestyle choices can play a significant role in maintaining healthy blood sugar.

Staying Healthy on Holiday

Staying Healthy on Holiday

Staying healthy while on holiday doesn't have to be a challenge, simply use our handy infographic guide to help.

Discovering the Benefits of Milk Thistle

Discovering the Benefits of Milk Thistle

Milk Thistle has traditionally been used as a herbal remedy for liver health and detoxing.

Starflower Oil vs Evening Primrose Oil

Starflower Oil vs Evening Primrose Oil

There is little difference between Starflower Oil and Evening Primrose Oil, we explore that the difference is so that you can choose which best suits your needs.

Arthritis and your Nutrition

Arthritis and your Nutrition

Whilst there is no cure for arthritis we explore foods that can help and relieve symptoms as well as foods that you may want to avoid.

What is Coeliac Disease?

What is Coeliac Disease?

Never been sure what Coeliac disease is? Find out what Coeliac disease is, symptoms of the disease and how to follow a gluten free diet with this fact sheet.

Benefits of Exercising at Home – 20 Minute Workout

Benefits of Exercising at Home – 20 Minute Workout

Use our handy home workout for a 20 minute exercise routine.

What is IBS?

What is IBS?

IBS (Irritable bowel syndrome) is the most common digestive complaints in the UK so why do we never talk about it? Find out what IBS actually is.

Healthy Food Swaps

Healthy Food Swaps

Cutting calories is easier said than done! We identify some healthy food swaps that will help you identify simple ways to cut calories.

Understanding Food Labels - What to Look For

Understanding Food Labels - What to Look For

Food labelling doesn't have to be confusing. Find out how to check labels and how to choose a more balanced diet. 

Supplements for SuperMum

Supplements for SuperMum

Balancing the demands of parenthood can be challenging so we have created Supplements for SuperMum to help you become master of survival. 

How Does the Brain Make Memories?

How Does the Brain Make Memories?

How do we remember certain things and forget others? Here we look at how our memories recorded, retained and recalled. 

7 Day Detox Plan

7 Day Detox Plan

Kick start your healthy eating plan with our 7 Day Detox.

High Intensity Interval Training Plan

High Intensity Interval Training Plan

Get fit fast with our High Intensity Interval Training Plan! Get in the best shape of your life in less than 4 minutes a day.

16 Week Marathon Training Plan

16 Week Marathon Training Plan

Our comprehensive 16-week marathon training plan includes exercises, diet tips and supplements to help you to reach optimal performance on race day.  

Breast Health Care Guide

Breast Health Care Guide

Early care and attention can save lives! Find out how you can reduce your risk of breast cancer.

The Best Detox for your Age

The Best Detox for your Age

As we age, it's important to tailor our detox regime to suit the changing needs of the body. Here are our top tips to help you detox for your age.

Weight Loss Tips for Busy People

Weight Loss Tips for Busy People

No time for dieting? This handy infographic provides loads of weight loss tips for busy people to help you reach your goals pain-free. 

Master the Menopause

Master the Menopause

Don't let the menopause get the better of you. Use how handy infographic and master the menopause by managing symptoms. 

Cold and Flu Survival Guide - Infographic

Cold and Flu Survival Guide - Infographic

This handy cold and flu infographic highlights common symptoms to watch out for. Plus, expert advice on lifestyle, diet and herbal remedies. 

Warning signs of Depression

Warning signs of Depression

Depression can affect 1 in 5 people during their lifetime and so it's important to recognise the warning signs of depression in order to best help yourself, or a loved one suffering from the disorder.

Which Vitamins are Good for Skin?

Which Vitamins are Good for Skin?

Looking for glowing healthy skin? Use this infographic to learn how to improve the appearance of your skin. 

5 Main Health Risks for Women - Infographic

5 Main Health Risks for Women - Infographic

Learn about the most common health concerns affecting women in the UK, with tips for prevention and treatment.

5 Main Health Risks for Men - Infographic

5 Main Health Risks for Men - Infographic

Here are the top 5 health concerns affecting men in the UK today. Plus, simple lifestyle and diet tips to prevent and treat them.

Nutritional Decline in the UK

Nutritional Decline in the UK

Did you know the vitamiin and mineral content of fresh foods is declining? Discover how with this handy infographic.

Early Warning Signs of Arthritis

Early Warning Signs of Arthritis

Arthritis is a common condition that causes pain and inflammation within a joint. Use this infographic to catch symptoms early.

Can you Stop a Panic Attack? - Infographic

Can you Stop a Panic Attack? - Infographic

Use this informative panic attack infographic to help you identify and avoid common panic attack triggers. Plus, lifestyle, diet and supplement advice. 

Bone Health Through the Ages - Infographic

Bone Health Through the Ages - Infographic

Learn about how bone health can be affected at different ages with this handy infographic.

5 Foods to Make you Happy - Infographic

5 Foods to Make you Happy - Infographic

They do say you are what you eat! Find out which foods can boost your mood.

What is Vitamin B? - Infographic

What is Vitamin B? - Infographic

This handy infographic breaks down the various health benefits of the eight B vitamins.

How to Sleep Better - Infographic

How to Sleep Better - Infographic

Sleep is important for your health, find out why with this infographic.

Glucosamine for Joints

Glucosamine for Joints

Glucosamine is used by a wide range of people from athletes and gym goers to adults with joint injuries or arthritis. Find out how Glucosamine can help you. 

Cod Liver Oil or Omega 3 - Infographic

Cod Liver Oil or Omega 3 - Infographic

Discover the key differences between Cod Liver Oil or Omega 3 so that you can decide which best suits your needs.

Maintaining Healthy Bones

Maintaining Healthy Bones

While building strong bones is important as we grow, maintaining healthy bone structure is vital as we age. Find out how to promote healthy bones in our infographic.

Heart Health, Different for Men and Women?

Heart Health, Different for Men and Women?

1 in 4 men and 1 in 6 women die from heart disease. Find out about the warning signs and how to look after your heart.

Natural Remedies for PCOS

Natural Remedies for PCOS

This comprehensive PCOS infographic will help you find a range of natural remedies for PCOS to help to effectively relieve symptoms. 

10 Ways to Lose Weight Without Dieting

10 Ways to Lose Weight Without Dieting

Use these ten ways to lose weight without dieting to drop those stubborn pounds without having to stick to a strict and boring diet plan.

Collagen: Building Block for Beautiful Skin

Collagen: Building Block for Beautiful Skin

Collagen is the building block of beautiful, youthful skin. This infographic provides expert tips to help you increase collagen in skin and reverse ageing.

Healing Herbs

Healing Herbs

Herbs have been used for thousands of years to cure disease. Find out which herbs have stood the test of time and are still used today to treat various ailments. 

Causes of Digestive Discomfort - Infographic

Causes of Digestive Discomfort - Infographic

Discover  five of the most common digestive disorders in the UK with this handy infographic.

Nutrition in Women

Nutrition in Women

Find out the most common nutritional deficiencies affecting women in the UK with this quick overview.

Nutrition in Men

Nutrition in Men

This infographic gives a quick overview of the common nutritional deficiencies affecting men in the UK.

Understanding Cholesterol - Infographic

Understanding Cholesterol - Infographic

Find out what cholestrol is and how to reduce your levels to maintain a healthy heart.

Subscribe to our latest health tips and offers

managed
38
description