50 of our favourite foodswitches

It's the everyday 'small swaps' that can make a big difference to your health. We give you our favourite 50 healthier food switches.

As a Bupa dietitian, I recommend people replace any less-than-ideal habits with healthier versions. You’ll consider it a change, as opposed to something you’re being forced to give up altogether. Whether you’re making healthier brunch choices at your local cafe, ordering takeaway food or cooking at home, I have put together a list of our 50 favourite healthy foodswitches with Bupa dietitian Gemma Cosgriff.

How can these ‘foodswitches’ help? We’ve recommended switches that: 

  • pack in more nutritional value than others
  • use up far less of your daily energy budget (useful if you’re trying to manage your weight)
  • may be more beneficial to your long-term health.

You’ll consider it a change, as opposed to something you’re being forced to give up altogether.

  1. Sausages …swap for kangaroo sausages 
  2. Sour cream …swap for low-fat Greek yoghurt 
  3. Fruit juice ...swap for whole fruit  
  4. Potato chips …swap for unsalted popcorn 
  5. Full-fat cheddar …swap for low-fat cottage cheese
  6. Chicken wings or drumsticks …swap for skinless chicken breast 
  7. Chocolate bar …swap for dark chocolate-coated strawberries
  8. Mayonnaise …swap for avocado
  9. Ricebran oil …swap for canola oil 
  10. Apple pie …swap for stewed apple with oat crumble
  11. Potato …swap for sweet potato
  12. Chocolate biscuit …swap for a homemade muesli slice 
  13. Two-minute noodles …swap for rice noodles 
  14. Full-fat latte …swap for skinny latte This could save you about 1kg of saturated fat a year! 
  15. Takeaway pizza …swap for homemade thin-crust pizza 
  16. Salted nuts …swap for raw nuts 
  17. Soy sauce …swap for reduced-salt soy sauce 
  18. Salami …swap for turkey or chicken breast 
  19. Lollies …swap for fresh dates 
  20. Chocolate thickshake …swap for low-fat chocolate milkshake 
  21. Frozen crumbed fish …swap for fresh or frozen fish 
  22. Sugar used in baking …swap for apple sauce 
  23. Tempura …swap for raw fish or veggie sushi roll 
  24. Sugary cereal …swap for porridge or wholegrain wheat cereal 
  25. Creamy pasta sauces …swap for tomato-based sauces
  26. Frozen yoghurt …swap for blended banana 
  27. Icy poles …swap for frozen grapes 
  28. Butter …swap for margarine 
  29. Biscuits and dip …swap for crudités (vegetable sticks) and homemade dip 
  30. Caesar salad …swap for a build-your-own garden salad 
  31. White rice …swap for barley 
  32. French fries …swap for oven-baked sweet potato wedges 
  33. Sugar …swap for stevia, a sugar substitute from the stevia plant which doesn’t contain calories 
  34. Creamy salad dressing …swap for olive oil and balsamic vinegar 
  35. Bacon and egg focaccia …swap for poached eggs on multigrain toast 
  36. Coconut milk …swap for light evaporated milk with coconut essence 
  37. Spring rolls …swap for rice paper rolls 
  38. Sweet chilli sauce …swap for homemade dipping sauce 
  39. Soft drinks …swap for diet soft drinks or sparkling water 
  40. Bacon …swap for smoked salmon 
  41. Blueberry muffin …swap for one slice of raisin toast 
  42. Gyoza (Japanese dumplings) entree …swap for edamame, which are a type of soy beans 
  43. Pretzels …swap for roasted chickpeas 
  44. Salt …swap for herbs and spices 
  45. Tinned tuna in brine …swap for tinned tuna in spring water 
  46. Hot chocolate …swap for warm, low-fat milk with cinnamon 
  47. Waffles and maple syrup …swap for crepes with fresh fruit 
  48. Quiche …swap for frittata 
  49. Hamburger …swap for grilled chicken salad sandwich or wrap 
  50. Pappardelle pasta …swap for zucchini ribbons
Try to make these easy, healthy swaps in your everyday life and see how you feel!

Bupa Health Insurance

Need help making healthy food choices? A dietitian can provide personalised advice. Depending on your cover, costs towards some visits may be included under your private health insurance.

Find out more
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