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Food Swaps

With all the options available it can be so confusing figuring out what foods are best to go for in the supermarket. See our food swap list for guidance on what is the healthiest choice.




Not the best option...

  • White Bread

  • White pasta

  • White rice

  • Low fat Yogurt (higher sugar)

  • Ice cream

  • Sugary breakfast cereals

  • Fruit juice

  • Energy drinks

  • Chips

  • Milk Chocolate

  • Canola oil

  • Fizzy Drinks

  • Cocktails

  • Cappuccino

  • Salad dressing

  • Icy pole

  • Butter on bread

  • White sugar

  • Snack bar

  • Couscous

Swap it for this healthier alternative...

  • Whole meal bread, rye bread

  • Pea pasta, lentil pasta, buckwheat pasta, rice pasta

  • Small portions of white rice are fine, brown rice

  • Greek yogurt (no sugar added), tsp drizzled honey and berries

  • Homemade porridge or Weetbix

  • Piece of fruit

  • Coffee

  • Popcorn

  • Dark chocolate

  • Olive oil

  • Water with infused lemon or other fruit

  • Gin, soda, lemon

  • Americano with splash of milk

  • Olive oil and balsamic vinegar

  • Frozen grapes

  • Avocado on bread

  • Coconut sugar (lower GI)

  • Palm full of nuts

  • Quinoa


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