Nine simple food swaps for a healthier diet

By Susie Burrell
July 24 2014 - 11:30am
Hot tip: swap ice cream for gelato.
Hot tip: swap ice cream for gelato.

Sometimes the difference between healthy eating or not is a few simply dietary swaps to take you from a B minus in nutrition to a glowing A plus - and just a warning, some of these simple swaps may surprise you!

Wholemeal to multigrain bread

While wholemeal bread is a healthy choice thanks to its relatively high fibre content, grain-based bread has a lower glycaemic index which means that it results in a much more gradual release of glucose into the bloodstream which helps to keep us fuller for longer. The wholegrains in grain bread also offer higher amounts of several key nutrients including vitamin E, dietary fibre, B group vitamins and essential fats than high fibre white loaves and wholemeal bread. Look for the densest grain bread you can find and slices that fit into the toaster easily to help control your portion sizes and calorie intake.

Rice crackers to corn cakes

White rice, unlike brown rice, is a highly refined grain and as such has had much of the positive nutritional properties removed, leaving little other than rapidly digested carbohydrates. With just 10 rice crackers offering as much carbohydrate as two small slices of grain bread, wholegrain, low GI corn cakes and crackers are a much better option nutritionally for snacks and light carbohydrate options at lunch.

Potato chips for popcorn

Crunchy, salty potato chips are a food favourite of many but unfortunately when it comes to fat and calories, chips really pack a punch. With a 50g pack offering 200-250 calories and up to 20g of total fat, even if cooked in ‘'good fats'’, potato chips are still an energy dense food. With 8g of total carbohydrates, almost no fat and only 55 calories, plain popcorn is a snacking winner.

Flake breakfast cereal to oats

It is often assumed every product in the cereal aisle is healthy. Unfortunately, breakfast cereals can often be masquerading as healthy but when you take a closer look they are packed with excessive sugars, refined grains and even salt. Generally speaking, once any grain is processed, whether it is wheat, corn, rye or rice, it loses some positive nutritional properties and is digested relatively rapidly. The more quickly a carbohydrate-based food is digested, the faster the rise in blood glucose levels, which is not ideal for our energy regulation, insulin levels or weight long term. When it comes to your choice of breakfast cereal, look for wholegrain options in which you can see the grain and of these, the strongest is oats. Low GI, high in soluble fibre they are a filling, tasty brekkie option with natural yoghurt or low fat milk and a little vanilla essence or cinnamon.

Fruit yoghurt to Greek yoghurt

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