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24th February 2017 | Blog

Healthy food swaps: Make the change and be food smart

Can you believe February is nearly over? Nope, us neither. If you’re still going strong with your New Year’s resolutions, we salute you and would like to give you a (virtual) pat on the back.  As some of you may be aware, we launched our #smarterswap campaign at the beginning of the month. The idea behind this notion was to encourage people to make small, easy changes in their everyday routines to achieve an overall healthy and happier you. We’ve received some really amazing pledges ranging from people swapping social media scrolling with meditation/yoga, swapping 20 minutes in bed with a 20 minute power walk in the morning and one awesome person is even going sugar free for the month! So, to continue with the #smarterswap theme we thought we’d give anyone out there in need of some healthy food inspiration a helping hand. Read on to find out some small and easy swaps you can make in your diet.



  • Swap full fat yoghurt with plain yoghurt: It’s thought that natural yoghurt contains more health boosting bacteria in comparison to full fat products. Throw in the yoghurt, nuts, fruit and a drizzle of honey into a bowl and you’re good to go.
  • Swap a sprinkle of sugar on your cereal with cinnamon: Use cinnamon instead of sugar to heighten the flavour without adding the extra calories, this works really well on porridge and muesli.
  • Spread avocado on toast instead of butter: Avocados are packed with fiber, fatty acids and potassium – they also taste delicious too.


  • Swap bread, muffins and bagels for wholegrain varieties: Wholegrains contain 2 types of essential fibers which are really beneficial to your health.
  • Swap mayo for mustard: Skip that fat-filled mayo and spread some delicious and naturally fat free mustard instead.
  • Swap white rice with brown: White rice is stripped of many essential nutrients whereas brown rice is rich in potassium, fiber and proteins.


  • Swap creamy/cheesy sauces with tomato or vegetable based sauces on your pasta, meat or fish dishes: Tomato based sauces are a rich source of vitamin C and tend to have less calories than white pasta sauces. The good thing is there’s endless ways you can experiment with veg based sauces.
  • Swap mashed potato made with milk and butter with sweet potato mash: Sweet potatoes are fat free, have fewer calories than white potatoes and are high in essential vitamins.
  • Swap boiling foods with steaming them: Steamed vegetables can retain a lot more of their original flavor and nutrients since they don’t dissolve into the water during boiling.


  • Swap milk and white chocolate with dark chocolate chunks: Dark chocolate is a powerful source of antioxidants and a little will go a lot longer. Aim for as high a cocoa content as you can. 
  • Swap crisps for dried nuts and seeds: Nuts and seeds are filled with protein, fiber, essential fats and a mix of valuable vitamins and minerals and will keep you fuller for longer than a greasy and nutrient lacking packet of crisps.
  • Choose salsa instead of cream based dips: Dip healthy crisps / carrots and peppers into this fiery, flavoursome alternative to cheesy spreads to get the extra nutrients for fewer calories.

There we have it, these are only a few little ideas that team t plus have managed to swap into our diets recently. Choosing healthier foods is easier than you may think and by changing just a few eating habits you can make a big difference to your diet. Every big change you might want to make starts with small steps and nutrition is so important so any small changes you can make will go a long way. 

Love, team t plus x 

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