Healthy Swaps for Everyday Food and Drinks

Your first step is to eat fewer foods high in calories, fat, salt and sugars and swap them for something healthier, including more fruit and vegetables.

Making small changes such to your diet is the healthiest and most achievable way to lose weight.

Here are a few more healthy swaps for everyday food and drinks.


Cereal may seem like the easiest breakfast but it’s probably one of the unhealthiest things you can feed your body, especially first thing in the morning.

Some cereals are better than others but most cereals tend to be high in sugar and low in filling nutrients like protein and fiber.

For a healthier alternative, choose a high protein and fiber breakfasts, such as:

  • Oatmeal – Oatmeal is a natural cereal alternative that’s high in fiber and protein.
  • Yogurt muesli – As a filling breakfast option, 2% plain Greek yogurt with berries and almonds.
  • Scrambled eggs – Eggs provide plenty of energy and they keep you going well into the morning, feeling satisfied.

But if you still love your cereal then wholegrain breakfast cereal such as porridge or shredded whole grain wheat cereal with no added sugar, is a better option. Toppings can berries, nuts, unsweetened coconut or nut butter.

Swap your coffee made with whole milk to a “skinny” coffee made with 1% fat or semi-skimmed or skimmed milk.

Not sure what else to have in the morning? Check out my previous article – Quick-breakfast-ideas-for-winners


Lots of people prefer white bread, bagels and muffins over wholegrain varieties such as whole wheat or rye. Like all refined grain products, white bread offers little nutrition.

Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

Satisfying snacks like chips and sweets are everybody’s favourite but a few healthier alternatives are kale chips, dried fruit, rice cakes with lower-fat cream cheese, granola bars, unsalted nuts and dark-chocolate-covered fruit.

The key to snacking healthy while satisfying a nagging sweet tooth is to make chocolate one of many ingredients rather than the main event.


If pizza is your cheat meal, most of the unwanted fat in pizza lie in the crust. Pizza crusts are stacked with calories. Swap regular crust for thin crust.

If you drink soda regularly, consider trying 100% fruit juice (with no added sugar and mixed with soda water), glass of water, green tea or infused water. Add slices of your favorite fruits into a bottle of water for a flavorful as a healthy soda substitute.


If pasta is on your dinner list, go for whole-wheat pasta that’s filled with antioxidants and fiber.

If pasta is not on your list, then instead of having a highly-refined spaghetti, bake up a spaghetti squash. You’ll increase the number of veg you eat and cut out calories in the process.

Swap creamy or cheesy sauces for tomato or vegetable based sauces on your pasta or any other meat or fish dishes.

When mixing your stir fry, choose leaner cuts of meat for example, streaky bacon for back bacon.

Mashed potato made with butter and whole milk, should be swapped for mash with low-fat spread and a lower-fat milk, such as semi-skimmed, 1% fat or skimmed.

Lastly, just remember to swap the frying pan for the grill when cooking meat.

Choosing more whole foods for everyday foods and beverages can be simple and just by cutting out nutrient poor items, can significantly improve your overall health.

Try out some of these tasty snacks, when you’re craving a snack or prepping your next meal. Snack-time

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.