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 water Filtered water
Table salt Sea salt, Pink Himalayan salt, dulse flakes
Vegetable oils & Canola oil Extra 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 fat Full fat all the way
Cows milk or soy milk Almond/cashew milk, rice milk, oat milk
Commercial cereal Homemade granola, porridge, muesli or chia pudding
Toast Seed bread or sweet potato slices (toasted)
Breakfast tea Herbal tea
White flour Buckwheat, besan (chickpea), coconut, sourgham and other GF flours
Oat flakes Quinoa flakes (if strict gluten free)
White sugar Coconut, rapadura sugar or raw brown sugar
Eggs (for baking) Bananas, apple sauce, flax or chia egg
Fried eggs Poached or boiled eggs
White sugar & Golden Syrup (for baking) Dates, maple syrup, honey, brown rice syrup
Commercial honey and jams Raw honey and homemade jam (so easy!)
Milk chocolate 70% and above dark chocolate
Chocolate chips Cacao nibs
Cocoa powder Cacao powder (raw)
Snack bars Sliced fruit and vegetable sticks
Gummies Dried fruit (sultanas, raisons, goji berries, figs, dates…)
Sports drinks Coconut water
Salted nuts Raw nuts
Crisps Brown rice and seed crackers, popcorn
Bread crumbs Almond meal, quinoa flakes or rice flour
Bread croutons Crispy bacon or sliced sausages
Tinned tomatoes Glass jar passatta
Stocks (commercial) Homemade chicken bone broth, vegetable broth
Cheese Avocado, hummus and nut butters
Dairy yoghurt Coconut yoghurt (homemade ideally)
Dairy cream Cashew cream (simply blend cashews and water)
Sour cream Tahini (sesame paste)
Parmasen cheese Nutritional yeast
Ice cream Make your own (frozen fruit, banana and sweetener blended)
Fruit juice Freshly squeezed juice or fruit pieces
Iceberg lettuce Spinach, rocket, silverbeet, kale, rocket
White rice Basmati or brown rice (soaked) or cauliflower rice
Wheat pasta Rice/quinoa pasta or zucchini noodles
Gluten containing grains Cauliflower rice, zucchini noodles, cauliflower mash, sweet potato mash, quinoa and rice
Oven chips Home made chips with potato or sweet potato chips
Tortilla wraps (store bought) Homemade (chickpea flour and water) or lettuce leaves
Canned fruit Fresh fruit or fruit purees for baking
Condiments Spices
Mayonnaise Mashed avocado, hummus or tahini
Tinned tuna Tinned salmon, mackerel or sardines
Processed dressings Olive 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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