healthy food swaps

Is one of your New Year;’s resolutions to be fitter, healthier and just feel good overall? If it is here is a table of some healthy food swaps so you can say goodbye to processed food and soft drinks and hello to healthy whole foods without feeling like you’re missing out on your favourite foods.

Healthy Food Swaps

Dry foods

White Flour Swap it for Almond meal or coconut flour
Pasta Swap it for Zucchini pasta, spaghetti squash
White Bread Swap it for Ezekiel Bread, Buckwheat Bread
Pizza Base, tacos Swap it for Cauliflower Pizza, Cauliflower tacos
Wraps Swap it for Lettuce leaves or cabbage leaves
White Rice, cous cous Swap it for Cauliflower Rice, Brown Rice or Quinoa
Potato chips/ crisps Swap it for Homemade Sweet potato Chips, kale chips, seaweed sheets
Cereal, muesli Swap it for Paleo Granola, gluten free oats, quinoa
White Sugar Swap it for Coconut Sugar, Raw Honey or Rice Malt Syrup, natural vanilla essence, stevia, dates
roast potatoes, mashed potatoes Swap it for Sweet potato, pumpkin or carrots or mashed cauliflower
Bread crumbs Swap it for Rolled oats, almond meal, flax meal
Corn Swap it for Black beans, lentils, chickpeas
Crackers, corn chips Swap it for Brown rice cakes, cut up veggies
Salted nuts, peanuts Swap it for Raw or active cashews, almonds, walnuts, sunflower seeds or pumpkin seeds


Peanut butter Swap it for Almond butter or sun flower seed butter
Butter Swap it for Ghee or coconut oil when used for baking, Avocado when used for spreading on bread
Oils – Peanut, canola, corn, sunflower Swap it for When not heating: Olive oil, avocado oil, almond oil (these turn unto unhealthy oils when heated)
For Cooking: Coconut oil
Aoli, mayo Swap it for Greek yoghurt with garlic and/ or lemon juice
Tomato sauce & tomato paste Swap it for Homemade pureed tomato
Sour Cream Swap it for Greek Yoghurt
Vinegar’s – Balsamic, white, white or red wine Swap it for Apple Cider Vinegar
Soy Sauce Swap it for Tamari Suce
Jam Swap it for Pureed fruit of choice with some chia seeds mixed in to thicken it up

Sweet Food

Yoghurt with added sugar Swap it for Greek Yoghurt, Coconut yoghurt, Kiefer
Ice Cream Swap it for Banana Nice Cream
Processed puddings, chocolate mousse Swap it for Chia seed pudding (in recipe book), Avocado mousse
White or Milk Chocolate Swap it for Dark chocolate 70% + or Homemade healthy chocolate
Dried fruit Swap it for Whole fresh fruit


Dairy Milk & Soy Milk Swap it for Almond milk, coconut milk, oat milk, rice milk (make sure they are all sugar free)
Coffee Swap it for Dandelion root ‘coffee’ with a healthy milk, green tea, gerbil tea
Soft Drinks Swap it for Kombucha, soda water with a squeeze of lemon or lime
Fruit Juice Swap it for Freshly squeezed vegetable juice with no high sugar fruits. Tip: adding ginger, carrot, lemon or mint to your veggie juices make them taste much better.