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10 Tasty and Nutritious Food Swaps you can make for a Healthier Diet

Sometimes eating healthily can be torturous especially when you must miss out on your favourite snacks and fast foods. It’s tiring to repress those cravings.

Fortunately for you, we’ve developed a list of healthy swaps you can make to satisfy those cravings without the massive number of calories. A simple swap could change your lifestyle and get you that bikini body you always wanted.

Now, you have no excuses. Make these swaps and change your life today!


1. Swap French Fries for Baked Sweet Potato Fries

French fries are high in sodium, carbs and fat. They can be extremely fattening when eaten excessively.

Instead, try swapping French fries with baked sweet potato fries. Sweet potato fries have relatively lower calories and are naturally flavourful. Moreover, sweet potatoes contain complex carbohydrates – which means that they could keep you full. Choose this healthier alternative the next time you crave French fries.


2. Swap Milkshakes for Sugarcane Juice

Milkshakes are great for a hot day, but they are high in trans-fats and processed sugars. While they have been mistaken as ‘healthy’, milkshakes can be really fattening as they could spike your sugar levels and affect your cardiovascular health.

It’s a bitter pill to swallow – but milkshakes are not that healthy after all.

If you really need something sweet on a hot day, opt for Sugarcane Juice instead. While sugarcane juice is high in natural sugars, it has no fat at all! Sugarcane is also rich in fibre and promotes a healthy digestive system.

Tip: try adding some lemons for an extra pump of flavour.


3. Swap White Bread for Wholemeal Bread

White bread contains simple carbohydrates that will only make you feel full for a short period of time. It is also more processed and contains less nutrients.

On the other hand, wholemeal bread has higher levels of fibre, B-vitamins, protein and Vitamin E. Also, wholemeal bread contains complex carbohydrates which can satisfy your hunger and cravings and improve your digestive system.


4. Swap White Rice for Brown Rice

Like white bread, white rice contains only simple carbohydrates and little nutrients. Consuming too much white rice can also make you feel bloated and sleepy.

However, brown Rice is higher in vitamins, natural minerals and fibre. Also, brown rice has been known to reduce blood sugar levels but still make you feel full despite being lower in calories.

The next time you want Cai Peng (mixed vegetable rice), opt for brown rice instead.


5. Swap Coffee for Tea

Ah, coffee. An office essential that most people can’t live without.

Sadly, coffee might not be the best way to get that morning boost.

Coffee increases acidity in your tummy which may lead to indigestion and gastric pains. Caffeine could also increase your cravings for sweet treats and make you cranky and anxious.

If you really have to have some caffeine to start your morning, try taking tea instead. Tea contains a lower amount of caffeine and can also detox your body. Get your morning boost with a cup of tea instead of the usual cup of coffee!

Tip: if you want to be healthier, avoid milk and sugar in your tea.


6. Swap Ice Cream for Greek Yogurt

Ice cream is refreshing for a hot day, but it can be really fattening and cause acne and bloating!

While tasty and sweet, ice cream is high in processed sugars and dairy. It is also high in calories and artificial flavours. When eaten in excess, ice cream can be really fattening and detrimental to your health.

If you need a sweet treat to cool off on a sunny day, Greek yogurt is a healthier alternative to ice cream. Greek Yogurt is rich in protein, calcium, probiotics and potassium – which makes it an excellent post-workout snack that promotes muscle health.


7. Swap Butter for Peanut Butter

Peanut butter might be higher in calories that regular butter, but it contains more nutrients and minerals.

While butter is not extremely unhealthy, it still contains high amounts of saturated fat and cholesterol. Furthermore, peanut butter has higher levels of fatty acids and protein to help muscle recovery and improve nail and hair health. Peanut butter is also better for heart health and reduces the risks of developing diabetes.


8. Swap Cereal for Steel-cut Oats

Cereal is the ultimate breakfast food. It’s convenient and tasty. Sadly, however it is actually really high in artificial sugars, trans fats, and refined carbs.

Steel-cut Oats, on the other hand, have more nutrients and health benefits than cereal. They are high in fibre and protein. They can make you feel full until lunch!

Oats also promote a healthy digestive system and improve gut health. Try taking oats for breakfast instead of cereal for a healthier start to the day.


9. Swap Potato Chips for Baked Sliced Apples

Potato chips are the ultimate snack for days where you want to stay home and watch Netflix. However, they are extremely high in Sodium, artificial flavours, trans fats, empty calories and processed sugars. Eating too much potato chips could increase your risks of cancer and diabetes.

Ditch the potato chips and bake own apple slices instead. Baked applies are high in natural sugars, fibre and packs a punch of flavour and crisp. Apples are also better for your heart and improve your digestive system.

Forget potato chips, bake your own sliced applies for your next Netflix session!


10. Swap Milk Chocolate for Dark Chocolate

Bet you didn’t know this – but dark chocolate can actually be good for health when eaten in moderation.

Milk chocolate is high in sugar and carbohydrates. It’s also higher in carbohydrates and trans fats and can be very fattening if eaten excessively.

Dark chocolate, on the other hand, is loaded with antioxidants, fibre, and iron. It also has less calories compared to milk chocolate, improves cognitive function, and lowers the risk of heart disease.