Lifestyle Health Coach and Health Adviser at Bupa UK
18 July 2018
If you’re trying to make some healthier food choices and are feeling overwhelmed, it can help to start by choosing slightly healthier alternatives. Small changes can make a big difference overall to your diet. So with that in mind, here’s our list of 50 healthier food swaps that you can incorporate into your diet plan.
There are still favourites like pizza on our list! Because while pizza can never really be classed as a healthy food – there are ways to make it healthier. For example, choosing a version that has slightly less calories – such as one with a thinner crust, is a step in the right direction.
Whether you’re making brunch choices at your local café, ordering takeaway food, or browsing the supermarket aisles, we’ve recommended swaps that:
increase the nutritional value of the meals you eat
don’t contain as many calories (useful if you’re trying to manage your weight)
may be more beneficial to your long-term health
50 healthier swaps
1. Meat in stews – swap for lentils
2. Sour cream – swap for low-fat Greek yoghurt or low fat crème fraiche
3. Crisps – swap for unsalted popcorn
4. Full-fat cheddar – swap for low-fat cottage cheese or a low-fat cheddar
5. Milk chocolate bar – swap for dark chocolate
6. Mayonnaise – swap for half an avocado or make your own dressing using olive oil, herbs and spices
7. Fruit juice – swap for a piece/portion of whole fruit or have half fruit juice and half water.
8. Sunflower oil – swap for rapeseed oil in cooking.
9. Apple pie – swap for stewed apple with oat crumble
10. Potato – swap for sweet potato
11. Chocolate biscuit – swap for a homemade muesli slice
12. Two-minute noodles – swap for thin rice noodles
13. Full-fat latte – swap for skinny latte or white Americano
14. Chicken wings or drumsticks – swap for skinless chicken breast
15. Thick-crust takeaway pizza – swap for thin-crust pizza
16. Soy sauce – swap for reduced-salt soy sauce
17. Salami – swap for turkey or chicken breast
18. Chocolate milkshake – swap for low-fat chocolate milkshake
19. Frozen fish in breadcrumbs – swap for fresh or frozen fish
20. Salted nuts – swap for unsalted nuts such as almonds, walnuts
21. Jam for smashed berries or mashed banana with a sprinkling of cinnamon
22. Tempura – swap for raw fish or veggie sushi roll
23. Sugary cereal – swap for porridge, wholegrain wheat cereal, or wholemeal toast with peanut butter
24. Creamy pasta sauces – swap for tomato-based sauces or pesto
25. Ice lollies – swap for frozen grapes
26. Butter – swap for olive oil-based spread or avocado spread
27. Ice cream – swap for a frozen blended banana
28. Cheese and biscuits – swap for crudités (vegetable sticks such as carrots, celery, peppers) and a dip such as low-fat humus or salsa
29. Caesar salad – swap for a build-your-own garden salad
30. French fries – swap for oven-baked potato wedges or sweet potato wedges
31. Chocolate mousse – swap for pudding made with blended avocado and banana with cocoa powder and vanilla extract
32. Creamy salad dressing – swap for olive oil and balsamic vinegar
33. Bacon and fried egg – swap for poached eggs
34. White rice – swap for whole barley or brown rice
35. Coconut milk – swap for light coconut milk or light evaporated milk with coconut essence
39. Blueberry muffin – swap for one slice of raisin toast
40. Gyoza (Japanese dumplings) entrée – swap for edamame, which are a type of soy bean
41. Pretzels – swap for salt and vinegar rice crackers
42. Carbonated drinks – swap for diet or zero carbonated drinks, no added sugar squash or sparkling or still water
43. Salt – swap for herbs and spices
44. Tinned fish in brine – swap for tinned fish in spring water such as mackerel, salmon and sardines
45. Hot chocolate – swap for warm, low-fat milk with cinnamon
46. Pancakes with lemon and sugar – swap for pancakes served with fresh fruit
47. Quiche – swap for omelette or frittata
48. Hamburger – swap for grilled chicken salad sandwich or wrap
49. Pasta – swap for courgette ribbons or aubergine sheets.
50. Sweets – swap for fresh dates or a handful of fruit such as grapes or strawberries
Try to make these easy, healthy swaps in your everyday life and see how you feel!
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Lifestyle Health Coach and Health Adviser at Bupa UK
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