Small swaps, big changes
Make healthier choices or swaps in your everyday life that will help you get to, or maintain, a healthy weight.
- Swapping sweets for plain popcorn
- Swapping beer for non-alcoholic beer or a low-calorie drink
- Swapping full fat milk for semi-skimmed milk
- Swapping chocolate for a sugar free jelly
- Swapping a 5-minute car journey for a 15-minute active travel journey
- Swapping the sofa for a 10-minute walk
- Swap driving the children to school to walking or cycling the children to school
- Swap sugar in hot drinks for a sweetener
- Swapping microwave meals for homemade meals
- Swapping creamy soups for vegetable-based soups
- Swapping weekend take-aways for trying new recipes
- Swapping fruit juices for whole fruits, such as an apple
- Swapping fried eggs for poached eggs
- Swapping a creamy chicken curry for a tomato-based chicken curry, filled with vegetables
- Swapping white rice for brown rice
- Swapping fried beef sausages for grilled pork sausages
- Swapping croissants for no-added-sugar muesli
- Swap cereal bars for plain natural yoghurt with chopped fruit
- Swap muffins for a fruited teacake
Find more healthy food swaps on the NHS website