Swap these 5 unhealthy pantry staples with these 5 healthier alternatives

Revamp your kitchen for better health by banishing these top unhealthy foods. Discover the must-avoid items that could be sabotaging your wellness journey. Read our the post below for a kitchen makeover that promotes your well-being.
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Maintaining a healthy lifestyle starts with the choices we make in our own kitchens. While it’s easy to get caught up in the convenience and indulgence of certain foods, it’s important to be mindful of the impact they can have on our overall well-being. In this post, we will be discussing the top unhealthy foods that you should avoid having in your kitchen.

By identifying these culprits and understanding their effects on our health, we can take proactive steps towards creating a nourishing and wholesome environment in our homes.

Because you use them in so many meals, swapping these pantry staples out for healthier alternatives can make a big impact in a short time.

Swapping out the not-so-healthy with the healthy can really give you a lot more to work with. And when it comes to pantry staples, this is the easiest and most effective switch you can make. Because you are reaching for these ingredients so often, it can make a big difference!

At The Healthy Mummy we know that when cooking and meal prepping, these easy swaps can make a meal healthy and reduce calories while not compromising on taste! Let’s explore the foods that are best left off our grocery lists for a healthier, happier life.

5 easy swaps to make an unhealthy meal healthy!

1. Margarine 

Could margarine be GONE from supermarkets in just 5 years?

Margarine contains trans fats which are the most HARMFUL fat in the food supply AND are a MAJOR contributing factor to the likes of cardiovascular disease.

Swap with: Full fat butter OR coconut oil

Full fat butter is a better alternative to margarine as buying full fat means it is less processed.

Coconut oil on the other hand is a great alternative to margarine in baking and in creating delicious, guilt free, raw desserts.

2. White flour

white flour

This type of flour is processed and during that process it’s unfortunately stripped of it’s nutrients and vitamins. White flour is typically used for baking (something we love to do at The Healthy Mummy), so by making a simple swap, you can still enjoy yummy treats.

Swap with: Wholemeal flour OR Brown rice flour

Wholemeal flour is made from whole wheat grains meaning it’s nutritional value is high (much higher than white flour). It is also extremely high in fibre! Brown rice flour is high in nutrition and is also gluten-free (for those allergy babies).

Try this recipe for Biscoff Caramel Slice with only 142 calories per serve!

3. Sugar

sugar spoon

White sugar, like white flour is stripped of all it’s nutrients during processing. Sugar is also addictive and can lead to weight gain.

Read how cutting down on sugar helped this mum lose 25kg.

Swap with: Maple syrup

Pure maple syrup is the sugary sap from the maple tree which is then processed (naturally, there are no chemicals additives) into the thick syrup. Maple syrup contains vitamins such as energy, water and protein.

4. Canola oil

Which extra virgin Aussie olive oil to buy for quality and value

As a highly processed oil, canola is purely man made and does not come from a canola tree, unlike other high quality vegetable oils.

Swap with: Extra virgin olive oil

Extra virgin olive oil contains modest amounts of Vitamins E and K and plenty of beneficial fatty acids. Extra virgin olive oil is also loaded with antioxidants, with so many benfits why wouldn’t you use it.

5. Store bought dressings and condiments


Some dressings actually have MORE calories per serve than all of the ingredients in your salad combined and the same goes for pasta sauce and condiments. Many sauces that seem quite simple or plain (think tomato and onion) can contain 8-10 teaspoons of sugar per family sized jar!

tomato sauces homemade

Swap with: Homemade dressings and sauces

Making your own sauce and dressing is the best way for you to stay on top of your weight loss goals while still enjoying the yummy things in life. Knowing what goes into your sauce and dressing helps to stay healthy plus if you make your own you can get more creative and still lose weight!

Try this amazing Pepperoni Pasta Bake and you’ll see how it easy it is to make a healthy, nutritious and delicious meal from scratch!

Get into the swing of swapping, here are 4 food swaps to lose belly fat!


Tired of wondering what to cook?

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The Healthy Mummy is a holistic program to nourish your body with nutritious food and help you stay active in your busy, everyday life. Yours and your families well being should be a priority so let us take the hassle out of it.

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