Swap This For That – 11 Healthy Food Swaps

Want to know how to eat healthy without feeling deprived? As a nutritionist, I am here to give my clients the tools to enhance their daily health choices without making them feel deprived or overwhelmed on their health journey.

If you want to lead a healthier life I always recommend starting off with small achievable steps. Over time small changes can turn into lifelong healthy habits. By simply swapping this for that; you will not only improve your nutritional profile, but you will also eventually see how easy it is to lead a healthier life. Your body will thank you for this, and in return, you will reap the rewards. If I can make these changes, you can too!

So, if you want to start making small steps toward change, here is a list of healthy swaps that are both tasty and nourishing!

Cereal – for oatmeal, bircher or homemade muesli (delicious bircher muesli, overnight breakfast jars to-go, maple cinnamon granola)

Cows milk – for nut milks, coconut milk, rice milk, oat milk.

Dairy milk chocolate – for 70% dark chocolate or raw cacao (homemade chocolate bark)

Soft drinks – coconut water or water with fresh lime/lemon

White rice – for brown rice or cauliflower rice

White sugar – for coconut sugar, pure maple syrup, raw honey

Vegetable oils – for coconut oil or olive oil

Margarine – for butter

Flavoured yoghurt – for natural greek yoghurt or coconut yoghurt

White bread – for sourdough, spelt or gluten free bread, or lettuce/cabbage cups (herbed spelt flour bread, chicken broccoli cabbage wraps)

White pasta – a gluten free pasta such as a quinoa and brown rice pasta, mung bean pasta, black bean pasta (15-minute pad thai)

Nat xx