Healthy food swaps

Healthy food swaps

As your body ages, it becomes less effective at properly absorbing the vitamins and nutrients from our food. It is therefore even more imperative for us to eat a balanced and healthy diet. While often it can be hard to know where to start when it comes to healthy eating, a good strategy to get you started is by looking at some healthy food swaps.

Healthy food swaps are basically as they sound. Meaning you swap out items in your diet that you eat regularly and love, that may not be that good for you, for similar options that are healthier. It is all about reducing foods that are high in fat, salt, and sugars.

Fortunately, there is a lot of information available online for food swaps, particularly for certain health goals or medical requirements. Below we have put together just a few general healthy food swap ideas.

5 healthy food swaps

  1. Replace white sides with green ones. Often, we serve our meals with potatoes, noodles, rice, and bread on the side. These are starchy carbohydrates that are not good for your blood sugar in large amounts. Instead opt for a side of green veggies, like broccoli, spinach or even peas. These vegetables are packed with vitamins and minerals and will have you feeling just as full.
  2. Put blueberries and raspberries on your cereal instead of sugar or honey. Classified as ‘brain food’, berries add a sweetness to your morning cereal without all of the bad sugars.
  3. Swap red meat for fish, particularly salmon. This is about swapping out ‘bad’ fats for ‘good’ fats. Fish has high levels of omega 3 fats, which are great for joint health and reducing inflammation in your body.
  4. Drink water instead of sugary drinks. Sugary drinks are bad for your blood sugar, teeth and can make you even more dehydrated. Try replacing one sugary drink a day with a glass of water to get you started.
  5. Choose low fat milk instead of full cream milk. People over the age of 60 need extra serves of calcium rich foods. By swapping to low fat milk, even in your morning coffee, you can still get your calcium intake without as much fat.


Many experts say that when it comes to healthy eating, starting off with small and achievable goals will make you more likely to make a better change in the long-term.


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