13 easy food swaps that will help you lose weight and improve your health!

Get your summer confidence with a few easy healthy food swaps.
Share this article

Ready to get that bikini body this summer? Well, a simple way to change your diet but not give up your favourite meals is to try some healthy food swaps.

Making small changes is the easiest and most achievable way to lose weight.  In fact, here at The Healthy Mummy we’ll guide you to make simple healthier choices instead of depriving yourself to avoid feeling unhappy and unsatisfied.

Try these smart swaps as part of your new and improved healthy lifestyle ………. you won’t be sorry you did (and your family will love them too).

13 easy food swaps

1. Swap chips for dried bananas

Top view of white bowl full of dried banana slices Related lightboxes: [url=http://www.istockphoto.com/search/lightbox/10859422]- FOOD SQUARE ONE[/url]

If you fancy something savoury and want to reduce your fat intake steer clear of chips, which contain 250 calories per serve.

That’s a lot for a snack. Instead, try munching on dried fruit which is 34 grams per cup. And the best bit is you’re also getting one of your five fruit a day servings!

See Cicily’s story with the 28 Day Challenges 

2. Swap milk chocolate for dark chocolate


Dark chocolate contains less than half the sugar of milk chocolate. Milk chocolate is roughly 255 calories per bar while dark chocolate has around 70 calories.

3. Swap canola oil for coconut oil

coconut oil

Try swapping canola oil for coconut or olive oil.

While olive oil is still universally acknowledged as one of the healthiest oils to cook with, coconut oil is hot on its heels and is popping up in recipes.

4. Swap pasta for spiralled vegetables

Cutting out starchy pasta, which is also heavy, is a great way to lose calories from your meal.

There are around 392 calories in one serving of pasta. But you don’t have to say goodbye to your fave pasta dishes as we have lots of recipes for the whole family on The Healthy Mummy app.

Try this simple recipes for Zoodles with Mint and Feat Pesto for a healthy and budget friendly alternative.

5. Swap white bread for brown bread


Flour is more processed in white bread than it is in brown. Removing the bran in white bread also removes key nutrients, including vitamins, minerals, healthy fats, protein, and fibre.

There are around 73 calories in one slice of brown bread, whereas there are 79 in one slice of white.

6. Swap mince beef for chicken mince

What’s more versatile and good value than chicken mince right now?  This type of mince has around 100 calories per 100 grams while beef mince has 124 calories per 100 grams.

The differences aren’t huge, but the biggest difference is that chicken mince is leaner, has less fat and is higher in protein – which is great to help with weight loss.

Try this delicious recipe for Chicken rissoles and veggies today.

7. Swap granola for porridge

There can be around 225 calories per serving in a bowl of granola. But porridge only has around 150 calories per serving better for your heart, and it can also help to lower your cholesterol.

Try it with fruit, low fat milk or even some rice malt syrup for a quick, hearty and budget friendly option for the whole family.

8. Swap mash potatoes for mashed cauliflower

Baked Fish with Cauliflower Mash and Beans

Cauliflower mashed potatoes have become a popular substitute for mashed potatoes, as the white vegetable is less heavy and starchy than spuds. It looks the same and doesn’t taste that difference either!

Check out Julia’s results from 28 Day Weight Loss Challenge

9. Swap white rice for brown rice

Brown rice has several layers and it contains lots of nutrients. If brown rice is further milled to remove the bran and the top layers, the result is a whiter rice. This white rice is simply a refined starch that is largely removed of its original nutrients.

The fibre in brown rice is much easier to digest and it also makes your stomach feel fuller quicker, which means you’re more likely to eat a smaller portion.

Check out our super easy and low-calorie Thai Style Vegetarian Satay Fried Rice With Egg recipe.

11. Swap cheese and crackers for cheese and apple slices

It’s yum and it will save at least 100 calories by ditching crackers and using apple slices with your cheese.  Give it a try as this snack is bursting with fibre and protein so it’s so good for you!

12. Swap ice cream for Greek yoghurt

Swap after dinner ice cream treats for Greek yoghurt with some berries or a little honey instead!

The protein in the yoghurt will fill you up and the sweetness of the berries and honey makes it a delicious and healthy dessert option!

13. Swap soft drinks for water

Ditch fizzy drinks for water, and you will find you will feel less bloated, more energised and you will smash your weight loss goals.

Fizzy drinks contain huge amounts of sugar which will inhibit your weight loss plan, damage your teeth and give you a spike in energy that can be quickly followed by a slump AND they cost $$$.

Try to drink at least eight glasses of water each day as part of your healthy eating plan and be sure to track this in your Healthy Mummy app

Are you ready to become a Healthy Mummy?

Want to lose weight, and improve your energy and health?
Access 600+ guided & personalised Fitness Programs (Beginner to Advanced)

Know what to cook every meal
With family-friendly weekly meal plans & over 6,000 easy recipes developed by nutritionists

Get motivated, stay motivated
With support from MyCoach and MindPower features

Feel Supported 24/7
In our private support groups with other mums just like you

Join Now
Share this article

Be part of our friendly and supportive community

Want FREE delicious recipes, fitness tips and great specials?