Written by Bukola. Published 27/08/23
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!
Sugar and fat are the biggest things to watch out for at breakfast time.
Breakfast Swap:
Swap from: Chocolate cereal
Frosted flakes
Honey crunch cereal
Croissants
Cereal bars
Swap To :
Wheat biscuit cereal
Shredded wholegrain cereal
No-added-sugar muesli
Porridge
Wholemeal toast
Plain natural yoghurt topped with chopped fruit
When lunchtime rolls around, it’s easy to eat more sugar or salt than we might realise.
Try swap
Lunchbox and Lunchtime swaps
Swap From :
Split pot yoghurts and pudding pots
Cake bars and cereal bars
Muffins and chocolate
Crisps
Juice pouches and fizzy drinks
Tinned soup
Ham and cheese sandwiches
Swap To:
Lower-sugar fromage frais or plain natural yoghurt
Sugar-free jelly
A slice of malt loaf or a fruited teacake
Fresh or tinned fruit (in juice, not syrup)
Plain popcorn, plain rice cakes or raisins
No-added-sugar juice drinks, or water with berries and chopped fruit
Homemade spiced chicken and vegetable soup or harvest vegetable soup
Salt and saturated fat can really add up at dinnertime without us noticing.
Dinner Swap:
Swap from :
Sausages
Pizza
Salt and soy sauce
Ketchup
Brown sauce
Mustard
Gravy
Swap to:
Low-fat mince – spaghetti bolognese or meatballs
Different herbs, spices and seasoning, like paprika, oregano or lemon juice
Reduced-salt and reduced-sugar versions of sauces
Rounding off dinner with a tasty pud, sugar is the main watch-out here.
SNACK or PUDDING SWAP
Swap from:
Biscuits
Chocolate
Cake bar
Chocolate pudding pots
Doughnuts
Muffins
Crisps
Salted peanuts
Split-pot and higher-sugar yoghurts
Swap to:
A slice of malt loaf or fruited teacake
Fresh or tinned fruit (in juice, not syrup) or fruit salad
A scotch pancake or crumpet
Sugar-free jelly or lower-sugar custard
Crackers topped with lower-fat cheese
Bread or toast with lower-fat spread
A bagel topped with sliced banana
Plain popcorn or rice cakes
Unsalted mixed nuts
Chopped veg with lower-fat hummus
Lower-sugar yoghurts or lower-sugar rice pudding
DRINK SWAP
Swap from:
Cola and other fizzy drinks
Juice drinks
Milkshakes
Whole milk
Swap to:
Water
Sugar-free drinks
No-added-sugar drinks
Lower-fat milks