Fruit salad

as an alternative to chocolate

Vege sticks and hummus

instead of potato chips

Herbs and spices

rather than salt to add flavour

Vegetable or bean based dips

rather than creamy ones

Bake or grill 

your food instead of frying to reduce your saturated fat intake

Vege or tomato sauces

instead of creamy or cheesy sauces on pasta, meat dishes, and vegetables

Homemade pizzas

using homemade pita bread as a base

Avocado

on your bread instead of butter or spread

Wholegrain bread

instead of white bread

Brown rice crackers or brown rice

instead of white rice or rice crackers

Add mint, lemon or lime to water

for a great taste alternative to sugary drinks

Cereal that has less than 10gm sugar per 100gm

rather than high sugar cereal

Low salt stock cubes/powder

instead of normal stock cubes/powder

Fresh fruit with low fat yoghurt

instead of ice cream

Baked wholemeal pita breads

instead of potato chips

Lower fat milk (light blue, green, yellow)

instead of full fat milk (dark blue), reducing saturated fat intake

Grainy crackers (eg. Ryvita, Vitawheat)

instead of high fat crackers (eg. Snax, Shapes)

Plain nuts

instead of muesli bars

Homemade muffins/scones

instead of bought ones - less sugar, butter and cheese

Apples, sultanas, yoghurt, fruit

instead of high energy porridge toppings such brown sugar and cream 

Eat whole fruit

instead of fruit juice or fruit drink

Bake foods

rather than frying

Homemade guacamole or salsa

instead of bought dips for more a nutrient dense, lower energy alternative

Make your own plain popcorn

instead of butter, caramel or coloured popcorn

Freeze blueberries and grapes

for a sweet snack instead of lollies

Americano, long black or macchiato

rather than a full fat option such as cappucino or mocha

Banana, apple sauce or grated apple

instead of sugar in baking

Bread cases with filling

instead of meat pie

Sushi

instead of quarter pack, pizza or burger combo

Low fat cheese (edam)

instead of high fat cheese


30 Smart Food Swaps

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