Opinions & Views

Healthy Food Swaps

Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet.

Making small changes to your diet is the healthiest and most achievable way to lose weight.

Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and vegetables.

Remember, small changes can add up to make a big overall difference to your diet.

Find out more from the Eatwell Guide about which foods you should be eating – and in what amounts – to achieve a balanced diet.

Food and drink swaps

Try these small changes when you have your next meal or drink, or when you open the kitchen cupboard or fridge looking for a snack.

Once you have got started, try thinking of your own healthier swaps, too.

When buying pre-packed food, don’t rely on the attractive promotional print on the wrapping, which can be misleading.

Instead, learn to read the nutritional information when checking for calorie, fat, salt and sugar content.

Breakfast

  • swap whole milk for semi-skimmed, 1% fat or even skimmed milk
  • swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal with no added sugar – read about how to choose a healthy breakfast cereal
  • swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your 5 A DAY
  • swap full-fat greek yoghurt for lower-fat or fat-free greek yoghurt, or natural low-fat yoghurt

Lunch

  • swap white breads, bagels and muffins for wholegrain varieties
  • swap butter and cheese in your baked potato for reduced-fat spread and reduced salt and sugar baked beans
  • swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo
  • swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese

Dinner

  • swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes
  • swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed
  • choose leaner cuts of meat – for example, swap streaky bacon for back bacon
  • swap the frying pan for the grill when cooking meat

Drinks

  • swap a coffee made with whole milk to a “skinny” coffee made with semi-skimmed or skimmed milk
  • swap a cordial for a cordial with no added sugar
  • swap a few of your sugary drinks for a glass of water
  • swap a cola or fizzy drink with some 100% fruit juice (with no added sugar) mixed with soda water
  • swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream

Snacks

  • choose from these 10 surprising 100kcal snacks 
  • swap a blueberry muffin for a currant bun on its own or with some reduced-fat spread
  • swap yoghurt-coated raisins for plain raisins
  • swap salted nuts for unsalted nuts
  • swap cheese straws for rice cakes with lower-fat cream cheese

Source: https://www.nhs.uk/live-well/eat-well/healthy-food-swaps/

44 Replies to “Healthy Food Swaps

  1. 829164 329742You made some first rate factors there. I seemed on the internet for the difficulty and located a lot of people will go along with together along with your web site. 563839

  2. I’m amazed, I have to admit. Rarely do I encounter a blog that’s both equally educative and amusing, and without a doubt, you have hit the nail on the head. The issue is an issue that too few men and women are speaking intelligently about. I am very happy that I stumbled across this during my hunt for something regarding this.

  3. I blog quite often and I genuinely appreciate your information. This article has really peaked my interest. I’m going to take a note of your blog and keep checking for new information about once per week. I subscribed to your RSS feed as well.

  4. I truly love your website.. Pleasant colors & theme. Did you make this web site yourself? Please reply back as I’m planning to create my very own blog and would love to find out where you got this from or what the theme is called. Cheers!

  5. Hi, I believe your web site could be having web browser compatibility problems. Whenever I take a look at your web site in Safari, it looks fine however, if opening in Internet Explorer, it has some overlapping issues. I simply wanted to provide you with a quick heads up! Other than that, great website!

  6. An outstanding share! I have just forwarded this onto a co-worker who has been conducting a little homework on this. And he in fact ordered me dinner due to the fact that I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanks for spending the time to discuss this issue here on your web page.

  7. An outstanding share! I’ve just forwarded this onto a colleague who was doing a little research on this. And he actually bought me lunch due to the fact that I found it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanks for spending time to talk about this topic here on your site.

  8. Aw, this was an extremely nice post. Taking a few minutes and actual effort to produce a good article… but what can I say… I put things off a whole lot and don’t manage to get anything done.

Leave a Reply

Your email address will not be published. Required fields are marked *