Just one smart swap can pave the way to a healthier body and mind. So because I’m a little OCD I’ve brought you 45 practical “this for that’s.”

The great thing about these simple food swaps is with little to no extra effort we can make a huge impact on our health. Without having to make drastic changes to our diet.




Tap waterFiltered water
Table saltSea salt, Pink Himalayan salt, dulse flakes
Vegetable oils & Canola oilExtra virgin olive oil, coconut oil, tallow, ghee
Margarine, Nuttelex or butter Avocado, tahini, nut butters, hummus for spreading.  Apple sauce, bananas, coconut oil for baking
Low fat/zero fatFull fat all the way
Cows milk or soy milkAlmond/cashew milk, rice milk, oat milk
Commercial cerealHomemade granola, porridge, muesli or chia pudding
ToastSeed bread or sweet potato slices (toasted)
Breakfast teaHerbal tea
White flourBuckwheat, besan (chickpea), coconut, sourgham and other GF flours
Oat flakesQuinoa flakes (if strict gluten free)
White sugarCoconut, rapadura sugar or raw brown sugar
Eggs (for baking)Bananas, apple sauce, flax or chia egg
Fried eggsPoached or boiled eggs
White sugar & Golden Syrup (for baking)Dates, maple syrup, honey, brown rice syrup
Commercial honey and jamsRaw honey and homemade jam (so easy!)
Milk chocolate70% and above dark chocolate
Chocolate chipsCacao nibs
Cocoa powderCacao powder (raw)
Snack barsSliced fruit and vegetable sticks
GummiesDried fruit (sultanas, raisons, goji berries, figs, dates…)
Sports drinksCoconut water
Salted nutsRaw nuts
CrispsBrown rice and seed crackers, popcorn
Bread crumbsAlmond meal, quinoa flakes or rice flour
Bread croutonsCrispy bacon or sliced sausages
Tinned tomatoesGlass jar passatta
Stocks (commercial)Homemade chicken bone broth, vegetable broth
CheeseAvocado, hummus and nut butters
Dairy yoghurtCoconut yoghurt (homemade ideally)
Dairy creamCashew cream (simply blend cashews and water)
Sour creamTahini (sesame paste)
Parmasen cheeseNutritional yeast
Ice creamMake your own (frozen fruit, banana and sweetener blended)
Fruit juiceFreshly squeezed juice or fruit pieces
Iceberg lettuceSpinach, rocket, silverbeet, kale, rocket
White riceBasmati or brown rice (soaked) or cauliflower rice
Wheat pastaRice/quinoa pasta or zucchini noodles
Gluten containing grainsCauliflower rice, zucchini noodles, cauliflower mash, sweet potato mash, quinoa and rice
Oven chipsHome made chips with potato or sweet potato chips
Tortilla wraps (store bought)Homemade (chickpea flour and water) or lettuce leaves
Canned fruitFresh fruit or fruit purees for baking
MayonnaiseMashed avocado, hummus or tahini
Tinned tunaTinned salmon, mackerel or sardines
Processed dressingsOlive oil, lemon, honey or balsamic vinegar blend


At the end of the day, you will always eat what you see (and have in the pantry).  By doing these simple health swaps you will dramatically improve your health without having to do a major diet overhaul.

If you want additional tips and reasons why some of these swaps are highly recommended check out my Facebook Live replay on these swaps.  The table salt, canola oil and rice mentions are a bit shocking!

Access the Facebook Live replay below…



I hope you’ve found this helpful and if you have any other food swaps I haven’t mentioned please share them in the comments below.

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