31 easy food swaps to help you eat healthier

Small tweaks that make a big difference

We're all on the lookout for little ways to make our lifestyles that bit healthier – and the good news is that you don't have to completely overhaul your eating habits to feel some benefits. Just a few minor tweaks to your usual diet can cut excess calories, boost your intake of vitamins, minerals and fibre, and reduce the amount of sugar and saturated fat you're consuming. Try these easy food swaps for a health boost.

Read through our gallery to discover some of the simplest healthy food swaps you can make – counting down to our best tip of all.

Note: For this feature we used the UK’s official McCance and Widdowson’s food composition tables.

31. Make cucumber blinis

For a spin on traditional cocktail blinis, top slices of fresh cucumber with cream cheese and smoked salmon. Not only are these healthy snacks crunchy and fresh, but they also have around 20 calories fewer than the mini pancakes. They still make impressive canapés – and they’re just as quick to put together, once you’ve sliced your cucumber.

30. Swap hard cheese for Brie

Swapping a hard cheese for a softer one could make all the difference if you’re trying to eat healthier. In a sandwich made with 45g cheese, you’ll save 33 calories if you go for Brie instead of Cheddar. Brie is a bit lower in calcium than Cheddar is, but it’s richer in folate, which can help fight fatigue.

29. Put almonds on your salad

Adding a small handful of almonds to your salad gives a satisfying, crouton-like crunch – but with higher amounts of protein, essential fats and fibre, plus a decent dose of magnesium, potassium and iron. Toast your almonds for extra crunch and more flavour. You can use them to garnish the likes of soups and curries, too.

28. Plump for red peppers

Red peppers don’t just look prettier than green ones – you'll also get more vitamin A by choosing the more vibrant vegetables. One 160g red pepper will provide 20% of your NRV* of vitamin A, which is needed for a healthy immune system, eyes and skin. A green pepper contains less than half of this, although both are excellent sources of vitamin C. (*NRV = Nutrient Reference Value, the replacement term for Recommended Daily Allowance.)

27. Opt for red onions

Switch yellow onions for red ones to get an extra boost of antioxidants. Researchers at the University of Guelph in Ontario, Canada found that red onions were best at killing cancer cells in the lab. This is because they have high levels of both quercetin and anthocyanin (responsible for their red colour), which work together to scavenge rogue molecules. These tests need to be repeated in human studies.

26. Snack on Jaffa Cakes

Can’t shake a sweet craving? Go for a Jaffa Cake. These orange-flavoured treats contain only 46 calories, while chocolate digestives contain 83. Jaffa cakes are higher in sugar, though – so if you’re trying to keep your sugar intake lower, aim to limit yourself to a maximum of one or two with your tea or coffee.

25. Season with nutritional yeast

Nutritional yeast is a slightly cheesy low-sodium seasoning that can be used as a substitute for salt. Just two teaspoons will supply more than 50% of the daily recommendation (NRV) of vitamins B1, niacin, B6 and folic acid, as well as 100% or more of the daily recommendation of vitamin B2, B12, zinc and vitamin D.

24. Sprinkle some sesame seeds

Sesame seeds are a brilliant flavour enhancer that can help to replace salt – either during cooking or as a garnish. Cutting back on salt can be tough if you like your food with bags of flavour, but sesame seeds provide a wonderful nutty taste, especially when toasted. Using a range of other seasonings will also help to replace salt; however, be aware that many spice mixes contain salt, too.

23. Go Greek

0% fat natural Greek yogurt is strained and has a higher protein content than regular yogurt. Plus, it has a deliciously thick, creamy texture. A 100g serving has just 57 calories – that’s the same as standard zero-fat natural yogurt, but you’ll find the Greek option curbs your appetite better and fills you up for longer.

22. Try a slice of malt loaf

Squidgy malt loaf is a healthier sweet snack than most cereal bars – for example, a 30g Jordans Blueberry Frusli bar has 113 calories and 9.9g sugar, while a 30g Soreen Lunchbox Loaf (with no butter added) has 91 calories and 5.1g sugar. Malt loaf also has a medium Glycaemic Index, so it won’t send your blood sugar soaring.

21. Swap meat for jackfruit

Jackfruit is an excellent meat substitute; it's low in calories, it has a pleasantly chewy texture, and it’s a good source of plant-based protein and fibre. Preparing a fresh jackfruit is tricky, but canned jackfruit is widely available (and much easier to cook with). Try it in curries, tacos or burgers.

20. Snack on popcorn

When you feel the urge to snack, consider popcorn before you start reaching for a packet of crisps. 50g plain popcorn has around 50 fewer calories than crisps fried in sunflower oil, not to mention just 1.4g fat (compared to about 10g in crisps). You’ll also get protein and fibre from popcorn. While adding things like butter or salt will make it a little less healthy, you can try flavouring popcorn with herbs and spices to keep the calories down.

19. Make cauliflower rice

Cut carbs and calories (and sneak in an extra portion of vegetables) by swapping standard rice for cauliflower rice. To make it, roughly chop a de-leafed cauliflower, then blitz it in a food processor. The resulting 'rice' can be microwaved for about three minutes, or patted into a baking tray, drizzled with oil and roasted for 12 minutes at 200°C/180°C fan/400°F/gas mark 6. For something punchier, try frying or roasting your cauliflower rice in spices such as cumin, coriander and ginger.

18. Trade double cream for whipping cream

Whipping cream (which contains 110 calories and 7.3g saturated fat per 2 tbsp) can be used wherever a recipe calls for double cream (which has 140 calories and 9.4g saturated fat per 2 tbsp). It’s worth making the switch, as you’ll barely notice any difference in taste or texture.

17. Spread with tahini

Peanut butter is good, but tahini, made with sesame seeds, is an even better spread for your bread. 15g tahini (100 calories) provides 57mg of magnesium, while peanut butter contains 27mg. Magnesium is important for nerves, muscles and energy – and the average intake in women aged 19-64 is only 238mg daily, versus a daily recommendation (NRV) of 375mg.

16. Try some smashed avocado

Velvety avocado works brilliantly as a mayo alternative in wraps, salads and sandwiches, keeping chicken and tuna fillings succulent. You’ll also save 136 calories per serving (2 tbsp full-fat mayo contains 193 calories, while 2 tbsp smashed avocado contains 57 calories). Unlike mayo, avocado also contains good amounts of fibre, potassium and vitamin E.

15. Give cottage cheese a go

Cottage cheese sales rose in 2024 due to its popularity on TikTok, with people sharing inventive recipes to make use of the high-protein, low-calorie dairy product. One of the best things about this old-school food is that it makes a great swap for other dairy foods, including cream cheese and yogurt. You can bake it into cheesecakes and muffins, turn it into a dip or spread, add it to a salad or use it to make a creamy pasta sauce.

14. Prawn curry

Prawns are a satiating, low-fat source of protein, so a prawn curry is a much better choice for your waistline than, say, a chicken tikka masala. Heat some oil in a saucepan, then add 1 tsp mustard seeds and a sliced onion, cooking until golden. Mix in some finely chopped garlic and ginger, cook for two minutes, then tip in a can of chopped tomatoes. Cover and simmer on low for 15 minutes, blend the sauce, then cook for another 10 minutes. Stir in 1 tsp ground coriander and 1/2 tsp each turmeric, garam masala, chilli powder and salt. Add 12 raw king prawns and cook until pink. Stir in a tablespoon of whipping cream for a silky finish.

13. Make one-ingredient banana ice cream

Whiz frozen banana slices in a blender for soft scoop 'ice cream' with no added sugar and less than 100 calories in two scoops (plus, it'll count as one of your five a day). Compare that with Ben and Jerry’s Cookie Dough, which has 238 calories per two scoops, along with 8g of cholesterol-raising saturated fat (that's 40% of a woman’s daily recommended limit).

12. Get a butternut boost

Swap a 150g serving of roast sweet potatoes for the same size serving of roasted butternut squash to save around 115 calories. Butternut squash is less carb heavy, but it's an equally good source of vitamin A – and it has a similar taste. It works in soups, stews, curries and even pasta or risotto dishes, and it can be roasted, steamed, boiled or sautéed in smaller pieces.

11. Fill up some lettuce cups

One of the easiest ways to cut calories from carbs is to swap standard wheat tortillas for lettuce. Pretty much any of your favourite meat or veggie fillings will work well cased in these lighter wraps – but for something filling and flavoursome, try slow-cooked spiced pork mince. Simply put 500g pork mince in your slow cooker, then mix in 1 tbsp ginger paste, two red chillies (deseeded and sliced), two finely chopped garlic cloves, 1 tbsp each sesame oil, lemongrass paste, fish sauce and soft brown sugar, and 2 tbsp dark soy sauce. Cook on high for 2-3 hours, then spoon the mixture into your lettuce cups.

10. Switch to Swiss-style muesli

Crunchy clusters of granola might seem healthy, but they’re high in sugar. Swapping granola for Swiss-style muesli with no added sugar will help you cut down on calories, sugar and fat. A 40g portion of Swiss-style muesli (without milk) contains around 140 calories, 2.4g fat and 5.2g sugar. Meanwhile, 40g nut-free granola contains 160 calories, 4.6g fat and 10.1g sugar. Plus, you get about the same amount of carbohydrates from muesli, so you can still start your day with plenty of energy.

9. Top your toast with chocolate spread

Did you know that toast topped with a 15g level tablespoon of chocolate spread (Nutella, for example) contains 71 fewer calories and 3 tsp less sugar than a Snickers bar? Use wholemeal toast and you’ll also get 2.6g fibre, making this a more satiating sweet snack than a chocolate bar, too.

8. Count on courgetti

Topping ribbons of spiralized courgette, instead of traditional spaghetti, with beef Bolognese sauce will slash the calorie count of a typical serving from around 700 to nearer 300. If you don’t have the spiralizing equipment to make your own, you can buy pre-made courgetti in many supermarkets. It’s a great alternative to both pasta and noodles.

7. Opt for All-Bran

Switching your usual breakfast cereal for a bowl of All-Bran is an easy win for your digestive health. A 40g bowl contains 11g fibre – way more than a 40g bowl of bran flakes, which contains 4.2g. Fibre reduces your risk of colon cancer and builds healthy gut bacteria, but on average we only get about 18g of the 30g-per-day recommendation.

6. Seek out sun-exposed mushrooms

Mushrooms produce vitamin D when kept in bright sunshine – just like we do in our skin on a sunny summer's day. While standard mushrooms (which are grown in the dark) contain only a trace amount of vitamin D, a serving of four to five UV-exposed mushrooms contains 5mcg vitamin D (100% of the NRV). Look for mushrooms that say they have extra vitamin D on the packet.

5. Choose chicken breast

Skinless chicken breasts are leaner than skin-on thighs, with about a third of the fat. While foodies will often insist that skin-on thighs are the only way to go for full flavour, chicken breasts can be just as tasty if you cook them well and season them properly. The key is to avoid overcooking them. Chicken breasts can dry out faster than you think, but there are ways to prevent this: make sure you don’t turn the heat up too high, and check for when the juices run clear.

4. Bake with apple sauce

Apple sauce makes a good swap for oil or butter in some bakes. It’s commonly used to make cakes vegan – plus, it's low in calories and fat, it contains vitamins A and C, and it's also a good source of potassium and iron. It works well in moist bakes like banana bread, but keep in mind that you can’t always make a one-to-one swap. Do a little research to check if apple sauce is a suitable substitution first, so you don’t ruin your bake.

3. Whip up a tortilla wrap pizza

A tortilla doubles as a lower-calorie and lower-carb alternative to a dough base – just top it with spinach, mozzarella and egg for a pizza that contains approximately 500 calories. To make it, blanch some spinach and squeeze out any excess moisture. Add it to a tortilla with Parmesan, mozzarella, a chopped tomato, a pinch of chilli flakes and a drizzle of olive oil. Bake at 180°C/160°C fan/350°F/gas mark 4 for three minutes, then crack an egg on top and return to the oven for another six minutes. Voilà: a Fiorentina pizza with way fewer carbs and calories.

2. Try kale in your Caesar salad

Upgrade the nutritional value of your standard Caesar salad by swapping pale, crunchy iceberg lettuce for deeper green baby kale. Kale is top of the crop when it comes to leafy greens – an 80g serving has 420mcg immunity-boosting vitamin A (that's 52% of the NRV), along with 13% of the NRV of bone-friendly calcium and 10% of the NRV of anaemia-protective iron. Make it even healthier by using wholegrain bread for croutons.

1. Swap butter for baking spread

Love baking, but want to cut back on saturated fats? Swapping butter for baking spread is the way to go. For example, Stork Original Baking Spread has 23g saturated fat per 100g, whereas unsalted butter has around 52g – more than twice as much. Baking spread can be used in many recipes as a straight swap for butter, especially in cakes. Not only is it lower in fat and calories, but it’s vegan too, and many bakers say it makes their cakes twice as fluffy.

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