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Healthy Food Swaps


Osteo Drew has had a good winter and has tried to get back to shape over the summer by pounding the pavement. But it’s finding the balance of inputs and outputs which is the key, and making a few better choices can help.

Choosing healthier foods is easier than you may think. By changing just a few eating habits you can make a big difference to your diet. Healthy eating and getting active can help you lose centimetres and prevent or delay the onset of chronic diseases such as some cancers, type 2 diabetes and heart disease. What’s more it can reduce the stress on your body, meaning less musculo-skeletal pain and greater ability to do all the things you love.

There are some simple everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love. The great thing is, you don’t have to stop it, just swap it. Swap inside for outside, or a big meal for a small meal for instance. It’s easy and these basic changes can make all the difference. Plus, the best thing is, you can make them as you go about your everyday life at work, at home or even while out shopping. We’ve included some great swap tips below.

It’s all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier, including more fruit and vegetables and wholegrains. Remember, small changes can add up to make a big overall difference to your diet. For example, swap sugar on your breakfast cereal for a topping of fresh or dried fruit. Food and drink swaps Try these small changes when you have your next meal or drink, or when you open the cupboard or fridge for a snack.

Once you’ve got started, try thinking of your own healthier swaps, too. Food labels can help you to choose healthier options.



Swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, with no added sugar.

Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit.

Try making a healthy green smoothie instead of skipping breakfast.

Eggs on wholemeal toast with avocado instead of sugary jam.


Swap white breads, bagels and muffins for wholegrain varieties.

Take your healthy left overs for lunch.

Experiment with salad and soup recipes that are easy to take to work.


Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.

Choose wholemeal pasta over white pasta and brown rice or quinoa over white rice.

Choose leaner cuts of meat, for example, swap streaky bacon for back bacon.

Swap the frying pan for the grill when cooking meat.

Steam your veggies instead of frying.


Cut back on your caffeine intake and have just one coffee per day without sugar.

Try herbal teas instead of coffee.

Swap your cordial for a cordial with no added sugars.

Swap a few of your sugary drinks for a glass of water.

If you don’t like drinking water, try adding some fresh fruit like lemon or berries for some flavour.


Skip the flavoured yoghurts and chose full fat and add your own fresh fruit.

Swap an iced coffee for a small fruit frappe.

Swap yoghurt-coated raisins for plain raisins.

Swap salted nuts for unsalted nuts.

Swap chips for rice cakes topped with avocado or nut butter.


Drew Round

This post was written by Dr Drew Howell.

You can find out more about Drew here or book an appointment with him here.

Alternatively, you can call our clinic on 03 9908 2844.

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