Healthy food swaps - food for thought
13 Jul 2019 2:56 PMTandem Health
Have a look at the simple healthy food swaps we’ve shared below.
This is general information only but might get you thinking about how you could make your plate healthier, heartier and more nutritious. Please always seek individualised dietary advice from your Doctor or health professional.
White bread, rice, pasta, flour | SWAP | Wholemeal varieties including quinoa
Soft drinks | SWAP | Sparkling water with lemon juice
Ultra processed snacks | SWAP | Fresh food without a long ingredients label. I.e. a banana
Chips | SWAP | Air popped popcorn
Flavoured yogurt | SWAP | Plain Greek yogurt
Processed meats | SWAP | Fresh cuts with minimal fat
Alcohol | SWAP | Make every second drink a glass of water
Mayonnaise | SWAP | Avocado
Desserts | SWAP | Dark chocolate
Granola / Sugary cereals | SWAP | Oats
Added salt | SWAP | Herbs, spices, ginger, garlic
Lollies | SWAP | Grapes or dates
Milkshake | SWAP | Fresh juice or homemade smoothie
Store bought cakes | SWAP | Home-made, halve the sugar and use wholemeal flour
Hot chips | SWAP | Oven roasted sweet potato chips
Salted nuts | SWAP | Raw nuts or natural nut butters
Store bought salad dressing | SWAP | Olive oil, balsamic and lemon juice
Ice cream | SWAP | Fruit salad or blended frozen bananas
Chocolate Bar | SWAP | Banana or strawberries dipped in a dark chocolate
Garlic Bread | SWAP | Side salad, extra veggies or wholemeal pita bread
Chips and dip | SWAP | Vege sticks and hummus
Frequent takeaway | SWAP | Healthy pre-prepared meal service
Custard | SWAP | Greek yogurt and fresh fruit
Meat pie | SWAP | Home-made slow cooker stew
