Milly Smith, one of our Accredited Practising Dietitians, gives us her top 10 savvy food swaps.

Here they are:

1. Fruit instead of juice

You probably wouldn’t eat four whole apples in a row – but did you know it takes around that much to make one cup of apple juice? Snack on whole fruit for a good dose of dietary fibre, which will keep you feeling full and satisfied.

2. Wholegrain bread instead of white

Wholegrain has double the fibre of white bread and a much lower glycaemic index, so will keep hunger pains at bay throughout the afternoon.

3. Grilled instead of fried

It’s not just what you cook, but how you cook that makes all the difference. Methods like grilling save on kilojoules as they don’t rely on added fats or oils.

4. Avocado instead of butter

Unlike butter (which is predominantly saturated fat), avocado is packed with healthy fats that can boost heart health.

5. Herbs and spices instead of salt

We know too much salt puts us at risk of high blood pressure, so add fresh or dried aromatics instead, like basil, coriander, parsley, cinnamon, cumin, and paprika.


6. Natural yoghurt instead of sour cream or mayonnaise

As well as being lower in saturated fat, natural yoghurt has more than double the protein of sour cream or mayonnaise, plus provides a source of calcium for bone health.

7. Turkey breast instead of processed meat

The Australian Dietary Guidelines recommend we limit processed meats, like salami and ham, due to their saturated fat and salt content. Lean turkey breast is a delicious and healthy alternative.

8. Olive oil instead of coconut oil

Coconut oil is often promoted as a ‘superfood’, but it’s rich in saturated fat – which is linked with a higher risk of heart disease. So cook with unsaturated oils such as olive oil.

9. Water instead of soft drink

Soft drinks are packed with sugars, and their acidity is linked with tooth decay. Ditch soft drinks and stick to water (you’ll save around 670kJ and 10 teaspoons of sugar by choosing water over a can of regular soft drink).

10. Mineral water instead of wine

You might be surprised to know that alcohol is heavy on the kilojoules. Skipping that second round will save you around 500kJ – or the equivalent found in two slices of bread.

Milly Smith is an Accredited Practising Dietitian and also a spokesperson of the Dietitians Association of Australia.