HEALTHY FOOD SWAPS
FOR A HEALTHIER YOU
n4 food and health recommend these simple swaps for a healthier you. Email your
favourite healthy swaps to email@example.com
Butter & mayonnaise to
Hot chips to
sweet potato fries
Avocados are full of ‘good’
monounsaturated fat, they’re high in fibre,
vitamins and minerals, are sodium free
and offer a similar texture.
You’ll get more fibre, vitamin A and C
and slow released energy, compared
to your regular white spud.
Added salt contributes to increased blood
pressure and heart disease risk. Fresh and
dried herbs, lemon, chilli, vinegar and
pepper can all pack a flavour punch
without increasing your sodium intake.
Fruit juice to
Soft drinks to
plain or soda water
Milk chocolate to
Opt for whole fruit and you’ll enjoy all the
vitamins, minerals and fibre without the
excess calories you get from juice (it can take
around five oranges to produce just 400ml).
Plain water is the best way to keep
hydrated. To add flavour try mint, lemon,
strawberries, ginger or cucumber, or
choose soda water for a fizzy option.
Cocoa is a great source of flavanols (an
antioxidant linked with reducing blood
pressure and the risk of heart attack and
stroke), so choose a dark chocolate with
more than 70 per cent cocoa mass.
Salt to fresh herbs and lemon