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.

You Might Also Like

Eggs with Beans, Harissa and Greens

Here is a healthy recipe for you to enjoy eating more plant foods, particularly beans- (legumes) and greens! We know that eating legumes is good for our gut and heart health so I put together a delicious easy recipe to get you on your way to eating more! This dish is quick and easy. It can be whipped up for breakfast, lunch or dinner and is sure to be a winner with the family.



Spinach, Ricotta and Corn Parcels

Hands up if you love crisp golden pastry? These spinach, ricotta and corn parcels are just delicious, perfect for a cold autumn or winter’s night. You could experiment with adding different vegetables, herbs and spices. If you are looking to reduce your meals with meat being the feature this one ticks that box, with the ricotta cheese, eggs, tasty cheese and ham providing the protein. If you wanted to go meat free you could leave out the ham. As the ham is salty and so is cheese I don’t add in extra salt into the mix.



My Favourite Savoury Healthy Muffins

Muffins are tasty and versatile, enjoyed for snacks or meals. How easy it is to make a batch and pop extra in the freezer for another day. These veggie muffins go well with a hearty bowl of soup for lunch or as a great way to include some vegetables at breakfast time or a pre or post workout healthy snack. Throw in what ever vegetables and herbs you like with some of your favourite tasty cheese. Everyone in the family could be baking and eating these!