10 Easy Ways to Health-ify Your Meals With Healthy Food Swaps

Junk food cravings are the worst! But eating healthier doesn’t have to mean giving up the tastes you love. With a few clever food swaps and some smart planning, you can easily health-ify your eating without sacrificing flavour! In this blog, we’ll walk through 10 foods and drinks to swap for healthier options with minimal effort. Once you get into the habit of making these swaps, healthier eating will come more naturally. So let’s get started and explore the 10 easy ways to health-ify your day with smart food swaps!

What are healthy food swaps and why should I try them out?

Healthy food swaps are simply replacing unhealthy foods, snacks and drinks with healthier alternatives. They involve replacing the less healthy ingredients in your favourite recipes with healthier alternatives. And swapping out snacks and drinks for healthier options. For example, if you usually get takeout, try swapping it out for a home-cooked meal with fresh, whole ingredients, using white flour for whole wheat flour, using olive oil instead of butter, and using Greek yoghurt instead of sour cream. If you usually eat chips and candy, try swapping it out for a piece of fruit or some nuts. By replacing unhealthy foods with healthier options, you can reduce your intake of unhealthy fats and added sugars while still enjoying delicious meals and in turn you can improve your overall health, reduce your risk of chronic disease, and even lose weight.

10 healthy food and drink swaps

1. Swap sugary energy drinks for coffee

Controversial we know! Energy drinks are high in sugar!
Swap those energy drinks for coffee, and you’re likely doing your health a huge favour. Sure, coffee has caffeine, but if you’re only having one cup, that’s much less than the caffeine content than those found in energy drinks. Plus, you can easily control the amount of sugar that you add to your coffee. If you want, you can even swap out the sugar for artificial sweeteners, and choose a plant-based milk alternative for a different taste.

2. Swap pre-made porridge for “Make your own” porridge oats

Prepare your own oatmeal! Instead of buying the packaged stuff, spend a few extra minutes to make your very own porridge oats. It’s simple, and you can tailor it to meet your individual needs.

When we’re in a hurry, it can be tempting to grab the fastest option, but taking the extra time is worth it. When you make your own porridge, you have control over the ingredients, such as the milk or water and any other ingredients like nuts, fruit, or honey. Additionally, pre-packaged foods typically contain larger amounts of sugar, salt, and flavourings, all of which may be unhealthy. The nutritional value of granola’s natural nutrients is reduced by the extra sugar that is frequently added to it.

3. Swap store-bought salad dressings for homemade

Making your own salad dressing may seem laborious, but most are healthier and only take a few minutes. In the fridge, a version without cream also lasts for a few weeks.

Making your own dressing makes it much simpler to control the ingredients. A base of olive oil and vinegar is pleasant, and you can add anything to change it up or add extra nutrients, including seeds, nuts, herbs, and flavours like garlic and lemon. Instead of creamy store-bought dressings, which can be rich in fat and calories and have little nutritional benefit, vinegar or lemon dressings are better.

I love making fresh satay lime dressing for Satay Noodle Satay! The store-bought stuff has nothing over the fresh taste of homemade dressings.

4. Swap fruit juice for actual fruit or infused water.

Fruit juice is a common go-to for those trying to get their daily fruit fix, but it can be packed with sugar and calories. Did you know that no matter how much fruit juice you drink in a day, it only counts as one of your daily serves of fruit?!  If you’re looking for a way to get your fruit without adding too many extra calories and sugar, try swapping fruit juice for its natural counterpart instead – fruit!

You could also try flavoured water that’s been infused with fruit. This is a great way to get the flavour of your favourite fruits without the added sugar or calories of actual juice.

5. Swap Lollies for fresh or dried fruits

It might not have the same sweet taste as actual sweets, but choosing fruit and dried fruit over sweets can give you the hit of sugar you crave without spiking your blood sugar as much. Plus, you’ll get the added bonus of vitamins and minerals in fruit and dried fruit, making it a much healthier choice than sweets and candy.

6. Swap sugary yoghurts for natural low-fat yoghurt or Greek yoghurt!

Sugary yoghurts contain added sugars, like corn syrup and high fructose corn syrup, which are hidden in plain sight on the ingredients list. These sugars are not only empty calories, but they can cause weight gain and insulin resistance.

Natural low-fat and nonfat yoghurts have no added sugars and offer a good source of protein, calcium, and vitamin D. Plus, they’re often cheaper than flavoured varieties!

7. Swap Potato chips for vegetable chips or Popcorn

We all love to indulge in a salty snack now and again, but the traditional potato chip is often high in saturated fats and salt. So, why not switch to a healthier alternative and join us on our organic journey? Vegetable chips are a fantastic alternative to regular potato chips. They are often lower in saturated fat and salt and come in a range of yummy flavours to tantalise your tastebuds. If you’re looking to switch up your snacking habits, then vegetable chips are a great option. However, it’s important to always check the fat and salt content of any snack you choose. This will help to ensure you’re not consuming too much in one sitting. But what other healthy snacks can you choose from? Popcorn is often overlooked but it is a great snack option. Popcorn is a whole-grain food, which means it is lower in fat than regular potato chips. Plus, it comes in a range of flavours for you to enjoy. Just be careful not to add too much salt or sugar, as this can quickly negate the benefits of switching to a healthier snack. Seaweed snacks are another great option, as they provide a salty flavour without all the saturated fats. Seaweed snacks are also high in essential vitamins and minerals, making them an ideal snack choice.

8. Swap white potatoes for sweet potatoes (or even carrots)

Baked potatoes are a simple, inexpensive, and delicious meal. To make them all healthier, why not switch to sweet potatoes? They’ll still provide you with carbohydrates and count as one of your five daily servings of fruit and vegetables, which regular potatoes do not. Remember to keep the skin on when cooking them, for an extra dose of dietary fibre.

Swapping traditional mashed potato for a root vegetable mash that’s 50/50 sweet potato and carrot mix (or swede, if you prefer) is an easy way to increase your vitamin intake and maybe even tastes better. And you are adding extra vitamins to your diet – vitamin A, vitamin K, potassium and antioxidants.

9. Swap white pasta for whole wheat or quinoa

Instead of regular white pasta, try switching to a whole wheat variety or use quinoa instead. These can provide more minerals, vitamins and fibres than traditional white pasta.

If you’re someone who regularly eats pasta, don’t fret – there’s no requirement to cut it out of your diet. Wholewheat pasta is higher in fibre and a great source of vitamin E, B vitamins and antioxidants when compared to white.
Quinoa is a much healthier alternative to white pasta. It is a complete protein, providing all nine essential amino acids that your body needs, while white pasta is mostly carbohydrates with very little nutritional value. Quinoa is also high in fiber, which helps to improve digestion, reduce cholesterol levels, and keep you feeling full longer. Additionally, it is a great source of important minerals such as iron, magnesium, and zinc. Quinoa also has a low glycemic index, which helps to regulate blood sugar levels and reduce the risk of developing diabetes.

Additionally, why not try opting in for zuchinnitti (spiralised Zuchinni) or boodles (pasta made from butternut squash) the next time? These are fantastic choices if you want to increase your veggie intake. In any case, carbs shouldn’t be viewed as an adversary – they provide essential nutrients.

10. Swap white rice for brown rice or ‘cauli-rice’

White rice isn’t necessarily unhealthy, but brown rice is an excellent option if you want to boost your daily fibre intake. Brown rice is a whole grain which is higher in fiber than white rice, meaning it can help you feel fuller for longer and can help regulate blood sugar levels.
Alternatively, Cauli-rice is lower in calories than white rice and is a good source of vitamins and minerals, and is so easy to make. Steam cauliflower and then pulse blitz it in your food processor. Or even easier if you’re short on time, is buying a packet of cauliflower rice from your favourite supermarkets. This is an extra simple way to reduce calories and get more veggies into your diet.
Both of these options can help you reach your dietary goals, such as weight loss or improved nutrition.

Other Swaps – we couldn’t help ourselves

Some other swaps you might want to try:

• swap white bread for wholemeal bread
• swap milk chocolate for dark chocolate
• swap butter for extra virgin olive oil or olive oil margarine
• swap your favourite guilty pleasures (“un petit plaisir” – Emily in Paris) to something a little healthier – There are plenty of brands out there with healthier alternatives – just check out the nutritional information

Our Final thoughts

Making swaps to health-ify your way of eating is a great way to boost your overall health and reduce your calorie intake. There are many swaps that you can make that are easy to do and incorporate into your diet. A quick Google search can help you find more swaps to try. Keep in mind that healthy eating doesn’t have to be boring and that there are lots of delicious and nutritious snacks to choose from in our snacks category. Making swaps for healthier choices is a great way to start on the path to a healthier lifestyle and we hope that this blog helped you out.

Frequently asked questions

What is a healthy swap?

A healthy swap is when you select a healthier and more nutritious option rather than the item that you were going to choose. Some examples: Choosing whole-grain cereal over sugary cereal and switching to lower fat versions of items like cheese and milk are two excellent healthy substitutions. You might also choose fruit over sweets and substitute fruit-infused water for fruit juice. While a healthier alternative might not be lower in calories, it should be more nutrient-dense so that you aren’t consuming unnecessary calories.

What are some healthy food swaps?

You could change a bunch of things in your diet to improve it. One way to make healthier eating choices is to look for swaps for some of your favorite foods. For instance, if you usually enjoy a bowl of ice cream, instead opt for a frozen banana blended with some almond milk, cocoa powder, and a few dates for added sweetness. If you usually enjoy a bag of chips, reach for popcorn or a handful of roasted nuts instead. If you usually enjoy a burger and fries, try a veggie burger and sweet potato fries instead. Finally, if you usually enjoy sugary snacks, try a piece of fresh fruit or some nut butter with a few crackers. These are just a few ideas of healthy food swaps that can help you make healthier eating choices. See above for more ideas.

What are substitutes to lose weight?

Weight loss substitutes essentially mean selecting lower-fat, more nutritious options for your meals. Swapping out unhealthy foods for healthier alternatives is a great way to lose weight. By replacing high-calorie, unhealthy foods with lower-calorie, nutrient-dense options, you can reduce your overall calorie intake while still satisfying cravings. Additionally, some healthy food swaps can provide more fibre and other important nutrients to help support a healthy diet. Examples of healthy food swaps include swapping out French fries for a side of roasted vegetables, replacing sugary drinks with water, and swapping out ice cream for a piece of fresh fruit.

What can I replace dinner with?

Eating smaller, healthier meals throughout the day can be beneficial for weight loss, but simply replacing dinner with a snack or smoothie may not have the same effect. Eating regular meals and ensuring that you are getting enough nutrients and protein is important for maintaining a healthy weight.

Healthy dinner swaps include:

• Salad with grilled chicken or beans
• Lentil soup
• Grilled fish with roasted vegetables
• Vegetable stir-fry with tofu and brown rice
• Quinoa bowl with grilled vegetables and avocado
• Vegetable frittata
• Veggie wraps with hummus or guacamole
• Veggie burger with sweet potato fries
• Stuffed bell peppers
• Baked sweet potato with black beans
• Cauliflower crust pizza with veggies
• Salmon with roasted vegetables
• Quinoa bowl with roasted vegetables and grilled chicken
• Protein smoothie that has lots of macro and micronutrients and will fill you up
• Grilled fish with a side salad
• Veggie burger with a side of roasted potatoes
• Vegetable soup with a side of quinoa
• Grilled shrimp and vegetable kabobs
• Stuffed bell peppers with quinoa and black beans
• Vegetable and bean burrito
• Vegetable wrap with hummus and sprouts