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Small swaps, big changes

Better health - healthy swaps

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


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