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 |
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Dry foods |
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| 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 |
Condiments |
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| 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 |
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| 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 |
Drinks |
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| 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. |
