Swap these 5 unhealthy ingredients with these 5 healthy ingredients

Swapping out the not-so-healthy with the healthy can really give you a lot more to work with.

When cooking and meal prepping, use these easy swaps and save yourself calories while not compromising on taste!

tomato sauces homemade

5 easy swaps to make an unhealthy meal to a healthier one

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).

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!

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

Are you ready to become a Healthy Mummy?


If you are wanting to lose weight and improve your energy – not to mention – help improve your overall health and wellbeing – our 28 Day Weight Loss Challenge is an awesome program to check out.

Our 28 Day Weight Loss Challenge includes:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans (including 7 Day Cleanse)
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels
  • Home to thousands of EASY-TO-MAKE recipes!

To learn more about our 28 DAY WEIGHT LOSS CHALLENGE CLICK HERE or purchase our Smoothies.


Be part of our friendly and supportive community


Daily Healthy Recipe Newsletter

Delicious recipe ideas plus fitness tips and support, delivered to your inbox.