Small, easy healthy changes to your meals and snacks can make a big difference over time.

Food swaps are a great way to increase the nutrition in your meals to make sure you’re getting the energy, protein and vitamins you need to achieve your goals.

So, here are some delicious and simple food swaps to help you eat healthier without feeling like you’re missing out on the foods you love.  

Swap: Crisps for Crunchy Veggies (With a Dip!) 

We get it—sometimes you just need something crispy and salty. But, instead of reaching for a bag of crisps, try: 

  • Baked vegetable crisps (sweet potato, beetroot, or kale crisps) 

  • Carrot, cucumber, or pepper sticks with hummus or guacamole 

You still get that satisfying crunch, but with extra fibre, vitamins, and far fewer empty calories. Best part? This will leave you feeling fuller and with more energy for longer.

veg

Swap: White Bread for Wholemeal or Seeded Bread 

White bread is refined, meaning most of the nutrients and fibre are stripped away. Swapping to wholemeal, seeded, or sourdough bread keeps you fuller for longer and supports better digestion.  

Bonus tip: If you love toast, top it with mashed avocado, smoked salmon, or nut butter instead of sugary spreads to top up the nutrition.

Swap: Sugary Cereal for Protein-Packed Breakfasts 

Many cereals are packed with sugar, leaving you hungry an hour later. Try these alternatives:

  • Porridge with berries and nuts (add a spoonful of honey if you like it sweet)  

  • Greek yoghurt with granola and fruit (choose low-sugar granola)  

  • Protein pancakes with low sugar or sugar free syrup 

These options keep your energy stable and help avoid mid-morning crashes. 

Bonus tip: If you’ve got a sweet tooth, choose natural sweeteners over refined sugar such as dates or bananas for smoothies, and cinnamon or honey for coffee, yoghurt etc. 

healthy snacks

Swap: Fizzy Drinks for Sparkling Water or Infused Water 

Sugary drinks are one of the sneakiest sources of empty calories. Instead, try: 

  • Sparkling water with a squeeze of lime, lemon, or squash

  • Infused water with cucumber, mint, or berries 

  • Herbal teas (iced or hot) 

If you really miss the fizz, look for sugar-free flavoured sparkling water – just check the label for artificial sweeteners.  

Swap: Creamy Sauces for Lighter Alternatives 

Creamy pasta sauces, mayo-heavy dressings, and thick takeaways can add hidden calories without any positive contribution to your health. Try these lighter swaps:  

  • Use Greek yoghurt instead of mayonnaise (great in coleslaw or as a dip) 

  • Blend avocado or hummus into sauces for creaminess without the dairy 

  • Opt for tomato-based sauces instead of creamy ones in pasta dishes – these will also top up your 5-a-day

You’ll still enjoy rich flavours, just with better nutrition.  

Swap: Dark Chocolate Over Milk Chocolate 

Chocolate lovers, rejoice! Dark chocolate (70% cocoa or higher) has less sugar and more antioxidants than milk chocolate. A few squares can satisfy cravings without the sugar rush.  

Swap: Fried for Baked or Grilled 

Craving crispy chicken or chips? Try:  

  • Oven-baked sweet potato wedges instead of chips (toss in olive oil and paprika for extra flavour) 

  • Grilled chicken instead of fried (marinate in herbs and spices for maximum taste)  

  • Air-fried veggie or lean meat options (if you have an air fryer, it’s a game-changer!) 

You’ll still get that delicious texture without the excess oil.  

healthy snacks

Swap: Processed Snacks for Nuts or Seeds 

Instead of reaching for a chocolate bar or crisps, try a handful of:  

  • Almonds, walnuts, or cashews (great for protein and healthy fats) 

  • Pumpkin or sunflower seeds (perfect for sprinkling on salads or yoghurt) 

Just watch portion sizes—nuts are nutritious but calorie-dense!  

Swap: Butter for Healthier Fats 

Butter is fine in moderation, but for everyday use, try:  

  • Avocado on toast instead of butter 

  • Olive oil for cooking (rich in heart-healthy fats)  

  • Nut butters (like almond or peanut butter) for a protein boost 

These options provide more nutrients and better fats.  

The Best Part About Food Swaps?

You don’t have to change everything at once. Pick one or two swaps that feel easy and build from there. Over time, these small tweaks will become habits, helping you feel more energised, healthier, and even more confident in your fitness journey.  

Remember, it’s all about balance—enjoying the foods you love whilst making choices that support your goals. Try a few of these swaps this week and see how you feel!  

Got a favourite healthy swap of your own? Share it with us on social media—we’d love to hear your tips! 

If you’re looking for more healthy recommendations, check out: 4 healthy habits, healthy summer recipes,and muscle-building diet.