Making healthy swaps is one of the easiest ways to improve your nutrition. Whether you’re looking to lose weight, improve your health or simply optimise your diet and nutrient intake, making these healthy swaps will get you off to a good start.

 

SAVOURY SWAPS

 

Swaps: crisps
For: kale crisps 

 

Swap: roasted salted / coated nuts
For: plain nuts or olives

 

Swap: sandwiches
For: omelette / frittata

 

Swap: cream based sauces
For: tomato based sauces

 

Swap: salad dressings
For: olive oil and lemon juice / apple cider vinegar

 

Swap: creamy dip selections
For: guacamole / good quality hummus

 

Swap: refined, starchy carbohydrates like rice and pasta
For: non starchy vegetables like cauliflower rice and courgetti

 

SWEET SWAPS

 

Swap: dessert
For: two tablespoons of plain coconut yoghurt (like Coyo or Coconut Collaborative) with a handful of berries

 

Swap: chocolate bars
For: a keto bar like Ketohana or Pulsin

 

Swap: sugary cereal
For: keto / paleo granola

 

Swap: sugar
For: xylitol (a natural sweetener)

 

Swap: dried fruit
For: berries
(A huge difference of 60g sugar per 100g for sultanas vs 6g sugar per 100g for strawberries)

 

DRINK SWAPS

 

Swap: fruit juice
For: water infused with slices of citrus fruit

 

Swap: sweetened coffee shop coffees
For: black coffee or a cappuccino / latte made with unsweetened almond or coconut milk

 

Swap: fizzy drinks
For: sparkling water with fresh lime. Or try Waterdrop

 

Swap: cows milk
For: unsweetened nut milk

 

Swap: Pornstar Martini (or any other cocktail containing high amounts of sugar)
For: Margarita or a mojito without the sugar

 

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