9 easy diet swaps to eat healthier

Making healthy eating a piece of cake

Sunday 11 December 2022

If you're looking to improve your health and well-being, just making small changes to your diet can make a big difference. Here are nine quick and easy diet swaps that can help you eat healthier and feel your best. By slowly introducing these swaps into your daily routine, you can improve your health and well-being without sacrificing taste or convenience.

Swap sugary drinks for water

Pitcher of water with lemon slices

Sugary drinks like soda, juice, and sports drinks can be high in calories and added sugars, which can contribute to weight gain and chronic diseases such as diabetes and heart disease. Switch out these drinks for water, which is calorie-free and hydrating.

Water is also essential for your body's functioning and can help keep you hydrated, which is important for maintaining healthy skin, temperature regulation, and other bodily processes.

You can try drinking plain water, or adding slices of lemon, lime, or cucumber for a refreshing and flavorful twist. You can also try infused waters, which are made by steeping fruits, herbs, or spices in water to add natural flavor and aroma.

Swap processed snacks for whole fruits and vegetables

Assortment of fruits and vegetables

Processed snacks like chips, cookies, and crackers can be high in calories, added sugars, and unhealthy fats. Replace these snacks for whole fruits and vegetables, which are packed with vitamins, minerals, and fiber. Fresh, frozen, or canned fruits and vegetables all count, so choose what's most convenient and affordable for you.

An easy idea is to cut up a variety of vegetables, such as carrots, bell peppers, cucumber, and cherry tomatoes, and put them in a container or bag for a convenient and portable snack. Throw in some hummus or guacamole for dipping!

Swap white bread, rice, and pasta for whole grain options

Loaf of whole grain bread

White bread, rice, and pasta are made from refined grains, which have been stripped of their fiber and nutrients. Instead, try swapping these foods for whole grain options, which are made from the entire grain and are a good source of fiber and other nutrients.

In addition to providing more nutrients, whole grains can also help you feel fuller for longer. This is because the fiber in whole grains takes longer to digest than refined grains, which can help prevent hunger and cravings.

To incorporate more whole grains into your diet, try switching to whole grain bread for sandwiches, using brown rice instead of white rice, and choosing whole grain pasta over white pasta. You can also try other whole grain options, such as quinoa, barley, and farro, which can be used in a variety of dishes.

Swap red and processed meat for plant-based protein sources

Salad bowl with tofu and edamame beans

Red and processed meat are types of meat that have been linked to an increased risk of chronic diseases, such as heart disease and cancer. These meats are high in saturated fat and cholesterol, which can raise your blood cholesterol levels and increase your risk of heart disease.

In place, consider trying plant-based protein sources, such as beans, lentils, tofu, and nuts which offer the same amount of protein as meat. These are low in saturated fat and cholesterol and can provide a number of essential nutrients. They are also high in fiber, which can help lower your cholesterol levels and improve your digestion.

Incorporating more plant-based protein into your diet is easy and delicious. You can use beans and lentils in soups, stews, and salads, or try grilling or roasting tofu for a satisfying and flavorful protein source.

You can also experiment with plant-based meat substitutes, such as veggie burgers or meatless meatballs, which can be a tasty and convenient way to enjoy the flavors and textures of meat without the negative health effects.

For inspiration, check out BBC Good Food's collection of plant-based recipes or this list of high protein plant-based dishes by Minimalist Baker.

Swap butter and margarine for heart-healthy fats

Slices of toast with avocado on a plate

Butter and margarine are commonly used in cooking and baking, but they can be high in saturated fat, which can raise your cholesterol levels and increase your risk of heart disease. Instead, try swapping them for heart-healthy fats, such as olive oil, avocado, and nuts.

Olive oil, in particular, is a good source of monounsaturated fat, which can help lower your "bad" LDL cholesterol levels and raise your "good" HDL cholesterol levels. It's also a tasty and versatile option that can be used in a variety of dishes, from salad dressings to roasted vegetables to sautéed meats.

Avocado is another heart-healthy fat that's packed with vitamins, minerals, and fiber. It's a good source of monounsaturated fat, as well as potassium, which can help lower your blood pressure and reduce your risk of heart disease. Avocado can also be used in a variety of dishes, from sandwiches and salads to smoothies and dips.

Swap processed deli sandwiches for homemade options

Person slicing through a homemade sandwich

Processed deli sandwiches can be high in calories, sodium, and additives, and can lack important nutrients such as fiber and protein. A better alternative is to make your own sandwiches at home using whole grain bread, lean protein sources (such as chicken or turkey breast), and plenty of vegetables. This way, you can control the ingredients and portion sizes and get more nutrients in your diet.

You can find some inspiration in BBC's list of healthy sandwich recipes - we think their lebanese chicken wrap is a winner.

Swap sugary breakfast cereals for oatmeal or yogurt

Bowl of yoghurt topped with fruits and nuts

Many sugary breakfast cereals are high in added sugars and low in fiber and protein, which can cause blood sugar spikes and leave you feeling hungry soon after. Try replacing them with oatmeal or yogurt, which can provide more balanced and satisfying meals.

Oatmeal is a whole grain that's packed with fiber, protein, and other nutrients. It's also low in calories and has a low glycemic index, which means it won't cause blood sugar spikes. Alternatively, yoghurt is packed with protein, calcium, and probiotics which are live bacteria and yeasts that can help improve your gut health and boost your immune system.

Both oatmeal and yoghurt can be prepared in a variety of ways, and they can both be topped with fruit, nuts, and honey to add flavor and nutrition. This list of delicious oatmeal recipes from A Couple Cooks will help you start your day off right or check out this article on 4 ways you can jazz up greek yoghurt bowls.

Swap fried foods for baked or grilled options

Chicken breast on the grill with tomatoes

Fried foods , such as French fries and fried chicken, are often high in calories and unhealthy fats, which can lead to weight gain and other health problems. These foods are typically cooked in oil at high temperatures, which can cause the oil to break down and form harmful compounds that can damage your health.

In contrast, baked and grilled foods are cooked using dry heat, which can help preserve the nutritional value of the food and reduce the formation of harmful compounds. These cooking methods can also help preserve the natural flavors and textures of the food, making them more enjoyable to eat.

To incorporate more baked and grilled foods into your diet, try replacing fried snacks, such as chips and onion rings, with baked versions. You can also try grilling or roasting vegetables, such as bell peppers and zucchini, or marinating and grilling lean proteins, such as chicken or fish.

Swap dessert for a healthy sweet treat

Hand holding shards of dark chocolate

Desserts, such as ice cream and cookies, can be high in calories, added sugars, and unhealthy fats, which can contribute to weight gain and chronic diseases. In contrast, healthy sweet treats are desserts that are made with wholesome ingredients and are lower in calories and unhealthy fats.

These treats are often made with fruits, nuts, and other nutrient-dense ingredients that can provide essential vitamins, minerals, and other nutrients. How about making your own healthy version of your favourite desserts at home? You can try blending frozen bananas with a splash of milk and some cocoa powder to make a creamy and chocolatey treat, or mixing Greek yogurt with honey and fruit for a satisfying and healthy parfait.

You can also replace traditional ingredients, such as sugar and butter, with healthier alternatives, such as honey and avocado, to make your desserts more nutritious.

These options can satisfy your sweet tooth without the added sugar and calories.