Food Swaps Made Easy

So you want to eat better but you’re not sure how? You think you eat pretty healthy but guaranteed you can always eat better! Making a conscious effort to change your eating habits will not only have you looking great but feeling great too!! Often food choices are made on convenience but it is just as easy to make the right food choice based on that same principal. For example if you find yourself going for a chocolate bar when 3:30itis kicks in, note that is just as easy to grab a piece of fruit & 40g nuts/seeds. Not only is there less calories, sugar, fats, you have nutrient dense foods that are going to sustain your energy & make you feel fuller for longer!

Here are some tips to get you one step closer to making the right choice without having the extra sugar, calories or fat.

Unhealthy Food	Healthier Option	It’s better because
Fruit drinks that are not 100% juice	water, mineral or 100% fruit juice	less calories and sugar, more protein (milk)
Biscuits, rolls, white bread	low-fat whole-grain breads and rolls	lower in fat and higher in fibre The whole grains will keep you feeling fuller longer, and they provide more energy
French fries, hash browns	baked, mashed, or boiled potatoes or sweet potatoes	less fat, no trans-fats, less sodium, fewer calories
Fruit in syrup	whole fresh fruit fresh fruit in natural juices	fresh less sugar and fewer calories
Ice cream	non-dairy frozen dessert, fresh fruit smoothie, sorbet	fewer calories, less fat, less sugar
Mayonnaise	mustard, hummus, salsa,	less fat
Packaged cookies or cupcakes,	Homemade fruit & grain muffins,  nuts, nut bars	less fat
Pepperoni, salami and ham	turkey, chicken, salmon	Less saturated,\ fat, less salt
Potato or fried chips	unbuttered popcorn, raw vegetable sticks,	less fat, more fibre, no artificial preservatives,
Processed cheese	* low-fat Swiss, cheddar, or mozzarella	no preservatives, less fat, less sodium
Vegetables fried or served with cheese, cream, or butter sauces	vegetables should be eaten raw, steamed, broiled, baked, or tossed with a little olive oil	Fewer calories, less fat, less sodium, no trans-fats, more vitamins and nutrients remain in the vegetables.
Soft Drink	Mineral water, soda water	Less sugar, preservatives, and calories
Sausages	Lean beef	Less fat and preservatives & more protein
Muesli Bars (most)	Nut bars.	Less sugar. More protein
Caesar Salad-bacon, dressing, croutons etc.	Salad with tomato, carrot cucumber, spinach etc. & low fat/no dressing	Less fat, less calories, more nutrients.

Here are some great tips on swapping ingredients:

Original	Healthier Option	It’s better because
Full fat cheese	Reduced fat cheese/feta	Less fat
White sugar	Brown sugar/ stevia	Less refined/ natural sweetener
White flour	Wholemeal flour, almond meal	Less refined, less wheat
Salad dressing-full fat	Balsamic vinegar	Less fat
Salt	Pepper & other herbs	Less salt
Full fat milk	Reduced fat, A2 skim	More calcium & protein, less fat
Full fat processed yogurt	Low fat, pot set, natural yogurt	More calcium, less preservatives, less fat, more live bacteria