Simple food swaps for healthier eating – it's easy

Simple food swaps for healthier eating – it's easy

If the thought of healthy eating sounds too hard – here are some easy swaps to get you started without too much effort.

March 11, 2021
Bowl of oats topped with berries

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 without giving up all of your favourites.

It's all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier.

Breakfast

  • Use light or skimmed milk rather than full fat/whole milk.
  • Replace sugar-coated breakfast cereal with a wholegrain variety such as porridge.
  • Add a topping of fresh or dried fruit rather than a sprinkle of sugar on your breakfast cereal.
  • Replace Greek yoghurt with fat-free Greek-style yoghurt or natural low-fat yoghurt.

Lunch

  • Choose wholegrain bread varieties over white breads, bagels and muffins.
  • Replace butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
  • Swap a cheddar cheese filling in your sandwich for reduced-fat cheese.

Dinner

  • Switch creamy or cheesy sauces for tomato or vegetable-based sauces.  
  • Choose leaner cuts of meat, such as steak rather than sausages.
  • Use the grill rather than the frying pan when cooking meat.

Drinks

  • Light or skimmed milk in your coffee rather than full fat/whole milk.  
  • Replace a few of your sugary drinks with a glass of water.
  • Drink hot chocolate made with skimmed milk (and no cream) rather than whole milk and with whipped cream.  

Snacks

  • Replace iced coffee with a small fruit frappe.
  • Switch yoghurt-coated raisins for plain raisins.
  • Swap salted nuts for unsalted nuts.
  • Eat rice cakes with lower fat cream cheese, rather than chips.

Source: healthdirect.gov.au

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.  

Please note: Reduced fat milks are not suitable for children under the age of 2 years.

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