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Healthy Food Swaps

Healthy Food Swaps

Choosing healthier foods is easier than you may think. There are some simple everyday changes you can make to get you on your way to a healthier lifestyle. It’s all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier, including more fruit and vegetables and wholegrains.

Adopting a healthy lifestyle, especially when it comes to healthy food, isn’t always about making big, changes. Do the little things right, and it adds up. Smaller changes are easier to stick to, and pave the path for bigger wins. But you’ve got to take those first few steps

Creating space for better nutrition doesn’t necessarily require a total overhaul or giving up on your favorite foods. Here are five food swaps that may help you in cutting down on unhealthy calories.

Swap your Chips with Nuts

Chips - 100gms have approx. 500 calories, they are loaded with preservatives, sodium with no vitamins, minerals, proteins and fiber. On the other hand, nuts are great source of protein, fiber, vitamins, minerals and antioxidants.

Swap Cold drinks with Coconut Water

Soft/Cold Drinks: Empty calories No Nutrients you can swap it with coconut water or lemon water they have negligible calories, good source of calcium, vitamin C, potassium, magnesium and rich in electrolytes.

Swap Cakes with Fruits

Cake/Pastry: High Calories 300 to 550 approx. calories per serving. Loaded with sugars, no fiber

Whereas fruits are loaded with nutrients, less in calories, rich in vitamins, minerals and fiber.

Swap Instant Breakfast with Oats /Broken wheat

Instant Breakfast Cereals: are processed food. They have high content of sugar and refined flour. You can replace it with Oats/Broken Wheat/Daliya which are low in calories, high in fiber, rich in protein and great source of vitamins, minerals

Swap Flavored Yoghurt with Plain curd

Flavored Yoghurt: are high in calories 15 gm approx. 150 calorie, sugar, sodium and fat content. Plain yoghurt: less in calories, no added sugar, no preservatives, no sodium, high in protein, rich in probiotics.

So, you don’t have to stop it, just swap it. For example, swap a big meal for a small meal. You can make these swaps as you go about your everyday life at work, at home or even while out shopping. It’s easy and these basic changes can add up to make a big overall difference to your diet.

These simple food swap ideas can help cut down on sugar, salt and fat in your and your family's diet.

Healthy eating and getting active can help you lose centimeters from around your waist and reduce your risk of chronic diseases such as some cancers, type 2 diabetes and heart disease. Even just 1 or 2 everyday swaps can really make a difference and go a long way to making each day healthier – but the more you make, the better!

Small changes can make a big difference.



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