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Simple meal swaps

Looking for some simple changes to your shopping list to make your diet healthier? Look no further than our list of simple swapping ideas.

Simple meal swaps to try at home

Potato swap

Ditch the chips and have mashed potato or low fat potato wedges instead.

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Ice cream swap

Mash a banana up and freeze it. It’s a healthy alternative to ice-cream.

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Ketchup swap

Chop up some cherry tomatoes and grill them with your bacon. It's more filling, one of your five a day, and cuts down on your tomato sauce.

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Drinks swap

Change calorie filled drinks for water. No calories, no sugar - just pure, refreshing goodness. Best of all it's free! Water (or milk) are all much better for you and your kids than sugary, fizzy drinks.

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Crisp swap

Swap normal crisps for baked crisps, plain popcorn or multigrain snacks.

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Condiments swap

Use spices for flavouring instead of salt.

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Breakfast swap

For something different with your cereal, try either fat-free fromage frais, or fat-free Greek yogurt. You could also use a sugar substitute or cinnamon, along with chopped apple or banana to get one of your 5 a day.

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Bread swap

Wholemeal bread is a more filling alternative to white bread, but a wholemeal wrap is also a good option if you fancy a change.

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Meat swap

Meat like chicken or turkey is lower in fat than mince or sausages.

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Biscuit swap

Pick a plain biscuit instead of a chocolate one.

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Jelly swap

Opt for sugar free jelly - kids won't taste the difference!

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Frying swap

Remember, it's always better to grill than fry.

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Chippy swap

Oven-baked fish and chips are a much healthier choice than the deep-fried version. Swapping your regular chip shop chips for oven chips will save you around 400 calories.

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Jam swap

Mash a banana or soft berries on toast instead of jam.

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Breakfast swap

Choose porridge for breakfast instead of sugary cereals. You could even add some fruit.

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Snack swap

When you're watching a movie, try swapping sweets for plain popcorn. Pastries and cakes can be swapped for a small scone or malt loaf. You can have it plain or with reduced fat spread.

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Nut swap

Have a small handful of unsalted, mixed nuts instead of salted nuts.

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Biscuit swap

Plain crackers and oatcakes are an excellent substitute for biscuits.

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Fruit juice swap

Go for fruit instead of fruit juice. Fruit contains more fibre so you stay fuller for longer.

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This article was created as part of

Eat Better Feel Better