Dinner tweaks
- If you’re making pasta, try switching from a creamy or cheesy sauce to a tomato or veggie‑based one. They’re often lower in fat, lighter to digest, and tend to include more vegetables.
- Choosing lean cuts of meat like chicken breast or steak instead of sausages is another good swap. You’ll get more protein and less saturated fat.
- Even a baked potato can work a bit harder. Try topping it with baked beans for extra fibre and protein.
Breads, bases and spreads
Wholemeal or wholegrain bread is a simple upgrade from white. It’s higher in fibre, which helps keep you full for longer and supports good digestion.
If you're after something to spread on toast or crackers, natural nut butters (like 100 % peanut or almond) are a more nutrient‑dense option than sugary jams or chocolate spreads. You’ll get healthy fats and protein, with less added sugar – just keep an eye on portion size, as they can be high in kilojoules/calories.
And when you’re choosing wraps, rolls or sandwich bases, opt for wholegrain for a bit of a change – they usually have a better texture and leave you feeling fuller.
A great start to your day
Starting your morning with wholegrain cereal or plain rolled oats gives you long‑lasting energy. They're low in added sugar and high in fibre – a solid combo for keeping you going.
- Add fresh or dried fruit for natural sweetness, or a small handful of nuts or seeds for crunch and healthy fats.
- Yoghurt is another good option – try plain or reduced‑fat versions to cut back on sugar and saturated fat and add your own toppings.
- Swapping full‑cream milk for reduced‑fat or skim milk is a quick way to lower saturated fat while keeping the protein and calcium.*
*Note: Full‑fat dairy is not ‘bad’, but for many adults, reduced‑fat is still recommended – especially for those watching saturated fat intake.
Smarter snacks
Snacks don’t need to be fancy to do the job. You’re not giving things up – just shifting to options that offer a bit more in return.
- Roasted chickpeas or lightly salted popcorn instead of chips – still crunchy, but with more fibre and less fat.
- A few squares of dark chocolate (70 % cocoa or more) instead of a milk‑chocolate bar – richer flavour, less sugar.
- Fresh fruit or frozen grapes instead of lollies – sweet, satisfying, and full of vitamins.
- Plain yoghurt with a little fruit instead of flavoured yoghurt – less sugar and more control over what goes in.
- A nut‑based or wholegrain protein bar instead of a sugary snack bar (just check the ingredients to make sure they are low sugar with minimal additives).
Quick swaps for busy days
‘On‑the‑go’ can still be balanced. Try:
- A roast‑chicken and salad wrap from the supermarket instead of a fried‑chicken wrap – quick, filling and less greasy.
- Sparkling water with fruit slices instead of a soft drink – still refreshing, just no added sugar.
- A regular flat white or long black with milk instead of a syrupy iced coffee – same caffeine, fewer extras.
Easy swaps that add up
Some of the most effective changes are the smallest ones:
- Wholegrain crackers instead of processed savoury snacks.
- Plain yoghurt with your own fruit or cinnamon instead of pre‑sweetened tubs.
- Wholegrain cereal or Weet‑Bix instead of sugar‑coated flakes.
- A smaller serve of juice or milk instead of a large, flavoured drink.
- Oat biscuits or wholemeal cookies instead of chocolate biscuits.
- Single‑serve ice‑cream instead of a big tub.
- Reduced‑sugar or protein‑enriched milk instead of full‑cream flavoured milk.
No pressure – just a few helpful options
You don’t have to do this every day. The point isn’t to be perfect – just to have a few better options in your back pocket when you want them.
A little extra fibre here, a bit less sugar there – it all adds up over time. And if it makes you feel a bit better day to day, that’s a win.
*If you intend to take any action or inaction based on this information, it is recommended that you obtain your own professional advice based on your specific circumstances.
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