Understanding processed foods vs whole foods
Processed foods
- Processed foods are foods that are changed during the preparation phase
- Increase the risk of obesity, diabetes, cancers and heart disease
- Are high in fats, sugar, salt or preservatives
Whole foods
- Whole foods are foods in their natural forms such as fruit, vegetables, oats, rice and legumes
- Contain essential minerals and vitamins
- Reduce risk of diabetes, heart disease, cancers
What is a healthy swap?
A healthy swap means replacing one food or drink with a more nutritious option, without feeling like you're missing out. It's not about cutting foods out. It's about making choices that help you feel your best, more often.
1. Choose wholegrains
Wholegrains contain more fibre and nutrients than refined grains.
Try swapping
White bread → Wholegrain bread
White rice → Brown rice or quinoa
White pasta → Wholemeal pasta
White wraps → Wholegrain wraps
Every swap adds more fibre to your day.
2. Rethink your snacks
Choose snacks that combine protein, fibre and healthy fats to help keep you satisfied.
Try swapping
Biscuits → Greek yoghurt and berries
Chocolate bar → 2 squares of dark chocolate (80%+)
Salted nuts → Roasted nuts
Potato chips → Air-popped popcorn
Lollies → Fresh fruit
Aim for snacks that fuel you, not just fill you.
Want more healthy snack swaps?
Try these Smart Snack Swaps here.
3. Drink smarter
What you drink counts too.
Try swapping
Soft drink → Sparkling water with lemon or lime
Fruit juice → Whole fruit and water
Sugary coffee → Regular coffee with less added sugar
Flavoured milk → Plain milk
Small drink choices can significantly reduce added sugar.
4. Add, don't subtract
Sometimes the healthiest swap is simply adding something nutritious.
Try this
- Add extra salad to sandwiches
- Stir beans or lentils into pasta sauce
- Double the vegetables in stir-fries
- Sprinkle nuts or seeds over yoghurt or salads
Adding nutritious foods is one of the easiest ways to improve your meals.
Simple swaps you can make today
- Choose wholegrain instead of white.
- Add vegetables to every main meal.
- Swap sugary drinks for water.
- Choose fruit, yoghurt or nuts for snacks.
One swap might seem small, but repeated every day, it can make a big difference.