Nine dietitian-approved food swaps to kickstart your health this spring

Spring is here, and with it the motivation to get your diet back on track after the chilly winter months. Chances are both your fridge and pantry are looking a little shabby, so there’s no better time to kickstart your healthy eating program and give both your fridge and pantry an overhaul.

If one of your goals is to boost your nutrition and even lose a few kilos over the next few weeks, try these simple food tips.

Swap white flour for wholemeal

For any bakers, or for cooking in general, a simple swap from regular flour to wholemeal will increase the fibre content of any recipe you are making, and will make little difference to the recipe’s consistency or taste. In fact, baked foods tend to taste richer with a wholemeal flour base. Sift the flour before using to remove any rougher pieces.

Swap white rice for black rice

Brown rice is often considered a healthier alternative to regular white rice. When you take a closer look at the nutritional properties of different rice grains, black rice (also referred to as purple rice) is also an excellent alternative: it is nutrient-rich, has whole grains and contains the antioxidant anthocyanin, which plays a key role in keeping our cells healthy. Rich in iron and vitamin E, black rice is much more nutritious than white rice, and contains slightly more protein than brown rice, making it an especially filling option.

Swap breadcrumbs for oats

Most commercial breadcrumbs are made from refined white bread, and contain several other processed and unnecessary additives. Oats, on the other hand, can be quickly blitzed in a food processor to create a fibre- and protein-rich crumb that can be used with any number of recipes.

Swap sour cream or cream cheese for Greek yoghurt

Greek yoghurt is one of the most underused ingredients. Its natural fat content makes it the perfect lower-fat alternative to cream or sour cream in a range of recipes, from curries to creamy pasta, a topping for Mexican dishes or a partial substitute for butter in baking. The key is to seek out regular 10 per cent fat Greek yoghurt rather than the low-fat options, which will not mix as effectively.

Swap stock cubes for liquid stock

There is a growing range of liquid stock options that contain little, if any, added salt, making them a much healthier alternative to concentrated stock cubes, which are exceptionally high in sodium.

Swap white pasta for legume pasta

Most pantries will have a bag of pasta rolling around, and while there’s nothing wrong with regular pasta, which has a relatively low GI that helps keep blood glucose levels controlled after eating, the growing range of legume-based pastas are nutritionally superior. Because they have exceptionally high amounts of protein and dietary fibre, you will likely find you need a lot less of this type of pasta to feel full and satisfied.

Swap cereal for bran or oats

Supermarkets now sell a wide range of processed breakfast cereal options as well as granolas, and while they may be delicious, they can also be relatively expensive. It may come as a surprise to hear that nutritionally, you can’t go wrong with plain bran flakes or regular oats – the most nutritious breakfast cereal options you can enjoy – which are both much cheaper than most boxed cereals.

Swap ice-cream for frozen yoghurt

Who doesn’t love an occasional treat? While full-fat ice-cream is creamy and delicious, it also packs a decent calorie and sugar punch per serve. Frozen yoghurt, on the other hand, has a dairy base and is pretty delicious for a fraction of the fat and calories of ice-cream.

Swap from sugar to sugar alternatives

If you do like to add sugar to your hot drinks, or are a big baker, and are keen to reduce your sugar intake as much as possible, you may be happy to pay the extra and invest in the growing range of natural lower-sugar replacements, which usually have a base of stevia. Surprisingly palatable, these plant-based sugar substitutes work well in baking and hot drinks to add plenty of sweetness minus the extra calories.