Smart swaps

Smart swaps

Wondering what simple changes you could make to improve the quality of your diet without a complete rehaul? Look no further than our smart swaps and tips!


Ingredient swaps

Selecting healthier ingredients can have a significant impact on the nutritional quality of the dish. Use the table below to help swap to the healthier ingredient where possible. 


       FOR THIS…

Breads and cereals


  • White bread, rolls or bagels
  • Crackers and savoury biscuits




  • Wholegrain, wholemeal varieties
  • Wholegrain varieties of plain crispbreads low in salt and fat

Dairy Products


  • Cream
  • Sour cream



  • Evaporated milk, ricotta cheese
  • Natural yogurt

Meat and alternatives


  • Meat with visible fat or skin on
  • Crumbed or battered meat and fish patties
  • Fatty processed meats such as pepperoni, salami, mortadella



  • Lean skinless meat options
  • Fresh or frozen meat or fish fillets without crumbs or batter
  • Skinless or turkey meat and lean processed meat varieties

Oils, condiments and spreads


  • Butter and butter blends, copha, dairy blends, ghee, lard, palm oil, tallow
  • Coconut cream, milk
  • Cream-based dressings





  • Poly or monounsaturated spreads. Canola or olive oil
  • Evaporated milk with coconut essence
  • Dressings made with poly or monounsaturated oils or dressings based on lemon juice, balsamic vinegar or yoghurt


Tips for using less sugar

  • Add vanilla, cinnamon or ground cloves for extra flavour.
  • Add dried and fresh fruits to muffins, cakes, pikelets for added sweetness.
  • If using canned fruit, choose fruit in natural juice and drain before use.
  • Stew fruit without sugar, if fruit is tart (e.g. plum or rhubarb) add an apple for sweetness.

Tips for using less salt

  • Avoid adding salt during cooking or at the table.
  • Add a variety of herbs, spices, lime or lemon juice, fresh mustard, and garlic to recipes.
  • Use “reduced salt” or “no added salt” canned foods.
  • Limit commercial sauces and condiments such as soy sauce and tomato sauce and read the labels to choose the one with the least amount of salt (sodium).

Tips for boosting fibre

  • Add one extra fruit and vegetables to meals and snacks.
  • Leave the peels on vegetables such as carrots and cucumbers.
  • Choose an oat or bran based cereal.
  • Add beans or lentils to sauces.
  • Snack on fruit, nuts, or raw vegetables.

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