Smart swaps

Ingredient swaps

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

Selecting healthier ingredients can have a significant impact on the nutritional quality of your meal. Use the table below to discover some healthier ingredient swaps.

SWAP THIS	FOR THIS
Breads and cereals – White bread, rolls or bagels – Crackers and savoury biscuits	✓ Wholegrain, wholemeal varieties ✓ Wholegrain varieties of plain crispbreads, which are lower in salt and saturated fat
Dairy Products – Cream – Sour cream	✓ Evaporated milk, ricotta cheese ✓ Natural or Greek 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 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.

Note: Raw sugar, brown sugar, agave, honey, maple or golden syrup are not healthier alternatives for sugar. Whichever you choose, use it sparingly.

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).

Note: On food labels, salt is listed as 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.

Note: Fibre is found in plant foods like vegetables, fruits, grains, nuts, seeds, beans and legumes.