Breakfast, Lunch And Dinner: The Ultimate Healthy Food Swaps Guide

We're forever hearing it's the little things that make a difference... but it is true.

Look at your daily menu and see where you can swap something delicious for something equally as delicious, but a whole lot healthier.

We bring you through your three main meals of the day and suggest a few snack ideas too...

Breakfast

Swap whole milk to semi-skimmed or even skimmed milk

Swap your sugar-coated flakes for a wholegrain breakfast cereal or a healthy porridge with no added sugar.

Sweet tooth? Swap a sprinkle of sugar for a topping of fresh fruit, yum.

Try blueberries and natural yoghurt for a change...

Lunch

Swap white bread and bagels for some wholegrain varieties.

Swap the butter and cheese in your jacket potato for reduced fat spread and baked beans.

Try and skip the mayonnaise topping…

Swap a cheddar cheese filling in your sambo for reduced-fat hard cheese.

It looks yum...

Dinner

Swap creamy or cheesy pasta sauces for a tomato or vegetable-bases sauce. The same goes for your meat and fish dishes.

A fan of mash? Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skimmed. We can guarantee you it will taste as good…

Choose leaner cuts of meat for your main meal of the day. It’s the little things that make the difference, swap streaky bacon for back bacon.

Swap the frying pan for the grill.

One way to keep the tastebuds happy...

Snacks

Swap salted nuts for unsalted nuts.

Swap yoghurt-coated raisins for plain raisins.

It’s all about portion size. How about half the bar of chocolate and leave the rest until tomorrow?