Eating healthier is easier than it looks. You can start with small food swaps that will make a big difference. It is not about eliminating food from your diet but about making small changes that add up. It is all about choosing more healthy options more often and choosing unhealthy options less often. Eating healthier is also about trying new, more nutritious food or preparing your favourite food in a more nutritious way.Â
Here is a simple food swap ideas list that you can implement to start eating more healthily. If choosing healthier foods feels overwhelming, start with one category first, for example, drinks; when you think you’ve gotten used to the changes, move to snacks and so on.Â
Remember, it’s normal to be hesitant about making dietary swaps at first. Give yourself time to adjust, or consider a half-and-half approach. For instance, mix regular and whole-grain pasta and ground beef with lentils in your lasagna or spaghetti bolognese.Â
Do you have a sweet tooth and are not ready to swap your regular jam for pureed berries? Add a bit of honey or maple syrup to your favourite dishes and slowly phase it out, or don’t, as you still need to be able to enjoy the food you are eating.Â
To make it easier to implement the food swaps, I have created six categories:Â
Grains and Breads,Â
Dairy and Dairy Alternatives,Â
Snacks and Condiments,Â
Meats and Alternatives,
Baking and cooking ingredientsÂ
Drinks.Â
Grains and Breads swap ideas
A key thing to remember in this category for healthy and easy swaps is that if food is white, it means it is more processed, and a lot of nutrition is sacrificed. Always choose whole grain, wild, and darker-coloured varieties for healthier eating.Â
| White rice | Brown rice |
| Regular pasta | Whole wheat or legume pasta |
| White bread | Whole grain, sprouted or sourdough bread |
| Regular tortillas | Whole wheat or corn tortillas |
| White flour | Whole wheat, almond flour or coconut flour |
| Instant oatmeal | Steel-cut oats |
| Pancake mix | Oat flour pancakes |
| Cornflakes | Low-sugar bran flakes |
| Regular crackers | Whole grain crackers |
You can read about the healthiest bread options here: Which Bread Is The Healthiest?
Dairy and Dairy Alternatives
Swapping dairy products like milk, cream, and butter with healthier plant-based alternatives can offer numerous benefits for both personal health and the environment. Dairy products contain high levels of saturated fats and cholesterol, which can contribute to heart disease and other health issues. Plant-based alternatives, such as nut milk, soya milk, and olive or avocado oil, provide essential nutrients without the added cholesterol and have lower calorie counts. Plant-based alternatives also require less water, land, and energy to produce than traditional dairy. This easy food swap is good not only for your health but also for the planet.Â
| Sour cream | Greek or soy yogurt |
| Regular yogurt | Greek or soy yogurt |
| Ice cream | Frozen yogurt or frozen banana ice cream |
| Milk chocolate | Dark chocolate (70% or more) |
| Cream | Coconut milk or yogurt |
| Butter in cooking | Olive oil or avocado oil |
| Heavy cream or milk in coffee | Almond or oat milk |
| Milkshakes | Smoothies made with plant-based milk |
| Parmesan cheese | Nutritional yeast |
Snacks and Condiments
People overlook snacks and condiments when thinking about healthy eating, but this category can make the most significant changes when considering healthy food swaps. Swapping mayonnaise to avocado is not just great for keeping your waistline in check—it’s a smart move for your heart health and cholesterol levels, too!
One important thing to remember is that you don’t have to avoid your favourite dressing; just make it a bit healthier. My easiest swap was making salad dressing with the same ingredients as always, just skipping olive oil.Â
Here is a table of easy snacks and condiments swaps:Â
| Potato chips | Baked vegetable chips |
| Mayonnaise | Avocado or hummus |
| Fruit jam or syrup | Pureed berries/ fruit cooley with no sugar |
| Store-bought salad dressing | Balsamic vinegar and lemon |
| Butter on toast | Olive oil and vinegar |
| Nacho cheese dip | Salsa or guacamole |
| Traditional pesto | Pesto with less oil |
| Salted nuts | Unsalted roasted nuts |
| Regular soy sauce | Low sodium soy sauce |
Meats and Alternatives
The key to easy food swaps that are healthy is trying to swap animal protein for plant-based protein.Â
Plant-based proteins, like beans, lentils, and tofu, not only reduce your carbon footprint but also lower your risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Plants are packed with fibre and essential nutrients while being lower in calories and saturated fats than traditional meats. This easy food swap, even occasionally, can lead to significant benefits for your health.
| Fried food | Air fried food |
| Regular burgers | Veggie burgers |
| Bacon | Turkey bacon or mushrooms |
| Regular pizza | Cauliflower crust or sourdough pizza |
| Hot dogs | Vegan sausages |
| Fried chicken | Breaded tofu or cauliflower |
| Processed deli meats | Lentil or Bean Pastes, mushrooms or Tempeh |
Baking and Cooking Ingredients
Transforming your cooking and baking with healthier swaps is easier than you think and can massively impact your overall health. The key is to swap out refined sugars, oils, full-fat dairy and eggs for healthier plant-based options. Â
Use unsweetened applesauce or ripe mashed bananas instead of butter or oil in your baked goods. This reduces the fat content and adds a natural sweetness, allowing you to cut down on added sugars. Have you ever tried to whip aquafaba? You will never use eggwhites again!
| Sugar in baking | Unsweetened applesauce |
| White sugar | Dates or maple syrup |
| Sugar in coffee or tea | Honey or stevia |
| Cream-based soups | Broth-based soups (listed twice) |
| Canned fruit in syrup | Canned fruit in juice or water |
| Granola | Oats with fresh fruit |
| Muffins | Bran or whole grain muffins |
| Egg in baking | Aquafaba (chickpea water) |
| Creamy pasta sauces | Tomato-based sauces |
| Frying with oil | Frying with water or vinegar |
Drink swap ideas
Instead of reaching for sugary sodas or high-calorie coffee drinks, why not have a healthy swap for sparkling water with a splash of natural fruit juice or a slice of lemon and mint?Â
Herbal teas are another great swap—they come in various flavours and can be enjoyed hot or iced, providing hydration and antioxidants without added sugars.
My latest obssesion is kombucha ! It is healthy, low in sugar and easy to make at home. It is naturally fizzy and is an excellent replacement for sweet sodas, beer, or cider.
| Energy drinks | Green tea |
| Sports drinks | Coconut water/ beetroot juice |
| Coffee with sugar | Black coffee with cinnamon |
| Soda | Kombucha |
| Flavored water | Water infused with fruit |
| Juice with added sugar | Juice with no added sugar |
Key rules apply to all the categories and will make any food swap healthier. Always choose food with no added or minimal salt and sugar, and choose minimally or non-processed food. Cook at home rather than takeaways or ready-made foods. Avoid additives ( you can read about additives in plant-based milk here). Eat organic if possible.Â
Most importantly, don’t be scared to experiment with food swap ideas and give them time. You might not like some of the food swaps at the beginning, but with a bit of experimenting and giving your taste receptors some time to adapt, you will be achieving big, healthy changes.Â
If you would like to learn how to eat healthy but start on the budget, read: HOW TO EAT PLANT BASED ON A BUDGET: 11 BEGINNER TIPS
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult a healthcare professional with health concerns. Enjoy reading!
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
