11 clever healthy ingredient swaps

When you’re trying to start a new diet, it can be hard to make the change straight away. So if you want to get going today but don’t want to completely change your routine, you can change some ingredients around to get up your daily intake of fruits and vegetables.

1. Two egg whites instead of a whole egg

Egg whites are your best friend if you’re trying to lose weight. More protein at breakfast can help you eat less at your next meal, reduce cravings for unhealthy foods, and make it easier to stick with your diet. Egg whites are perfect to put into your favourite breakfast recipes.


2. Oat bran instead of flour

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If you’re making bread of muffins, boost the nutrition with oat bran – it’s rich in fibre and protein, which will lower cholesterol and make you feel good.


3. Mashed bananas instead of oil or butter

A lot of people overuse oil and butter but there is a better and equally delicious way. Take ripe (or even overripe) bananas and mash and use them in place of butter or oil. One cup of butter has 1,628 calories but a cup of mashed bananas has just 200 calories. They’re packed with potassium, fibre and vitamin B.


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4. Plain Greek yoghurt instead of sour cream

Sour cream can ruin a diet as it’s so easy to add to recipes. You can simply swap it for an equal amount of Greek yoghurt. Known for its creaminess and protein, plus good bacteria.


5. Vanilla extract instead of sugar

On average, we eat 20 teaspoons of sugar every day. And while most baked recipes require sugar, you can half the amount you use by replacing it with one teaspoon of vanilla extract.

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6. Minced turkey instead of minced beef

It’s a good idea to limit red meat consumption to support a healthy heart, but if want to make spaghetti bolognese, consider minced turkey instead. It’ll taste the same but your body will thank you!

7. Brown rice instead of white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients. Try to swap it for your usual white type.


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8. Zucchini ribbons instead of pasta

Thin strips or ribbons of zucchini are a replacement for white pastas. And you don’t even have to boil – simply sautee for a few minutes until soft.


9. Quinoa instead of oats

Quinoa is a super food and easy to cook. It also tastes great when coupled with some milk, cinnamon and honey.

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10. Prosciutto or pancetta instead of bacon

We often reach for the bacon when we want to add that salty meat to a dish but cured meats such as prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat for two slices, prosciutto has just 30 calories and 4 grams.


11. Frozen or fresh fruits instead of canned fruit

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Cut down on excess sugar and preservatives by choosing fresh or frozen varieties.


Do you have any other ingredient swaps to add?