Simple food swap ideas can help cut down on sugar, salt and fat in your and your family’s diet.
Fruit and veg snacks are always the best choice, but if the kids are having packaged snacks, just remember to aim for a maximum of two a day (100kcal each).
Even just 1 or 2 everyday swaps can really make a difference and go a long way to making each day healthier – but the more swaps you make, the better!
The two images of a typical weekly shop highlight the simple swaps you can make that will make a big difference in the long-term.
Can you and your family spot them?
Image 1: Average kcals – 19,136
Image 2: Average kcals -17,506 (-8.52%)
You can swap:
Whole milk for semi-skimmed milk
Crispy chicken and bacon wrap to grilled chicken and bacon wrap
Mac and cheese for 10% fewer calories option
Mighty meaty pizza for 10% fewer calories option
Roast potatoes for potatoes with herb butter
Chocolate bar for low calorie chocolate bar
Chocolate brownie 240g for chocolate brownie 220g
Mixed multipack crisps for baked multipack crisps
Greek yogurt for fat-free Greek yogurt
Lemonade for diet lemonade
Average kcals -17,506 (-8.52%)
Source: Nesta
Illustrations: Eva Bee
Additional information and support
NHS Food Scanner app
With a speedy scan of your family’s favourite foods, you can find healthier swaps for next time you shop.
Download the free app via the App Store or Google Play
Better Health: Healthier Families
Sugar calculator – check how much there may be in your kids’ favourite treats.
