Everyday Health Swaps

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.