5 easy food swaps for a healthier diet

Be it prepping school lunches or planning meals for the family, with these easy food swaps, you can elevate the nutritional value of your meals, creating a healthier option that tastes just as delicious.

Let’s go:  

1. Choose Greek yoghurt over regular yoghurt:  Opt for Greek yoghurt over regular. Not only does Greek yoghurt offer a protein-dense alternative with less sodium, fewer carbohydrates, and sugars, but it also stands out as a deliciously filling option. You can also use it as a healthier substitute for sour cream, adding richness and satisfaction to your meals.
2. Indulge in sweet potato fries over regular fries: Choose sweet potato fries for a nutrient-packed delight. These fries are lower in sodium and higher in vitamins A and E. Although sweet potatoes contain slightly more calories than regular potatoes, they offer a flavourful twist to your meals, combined with great health benefits.
3. Enjoy nut butter instead of processed spreads: Unlike processed spreads and dairy-based butter with high-saturated fat content, nut butter offers a delicious alternative. Packed with protein and featuring heart-friendly mono-unsaturated fatty acids, they’re not only a delectable option but also a healthier one. Just remember, moderation is key.
4. Go for fresh fruit over fruit juices: Embrace the natural goodness of fresh fruits over juices for essential nutrients and dietary fibre. Beyond managing hunger pangs, fresh fruits promote oral health and help you feel fuller for longer, overall contributing to a healthier lifestyle.
5. Opt for chilli oil instead of chilli sauces: Opting for chilli oil over chilli sauces is a mindful choice for those seeking a flavourful kick without compromising on nutritional value. One of our favourite options is Banhoek Chilli Oil, which is made with a base of high-quality rapeseed (Canola) oil which brings heart-healthy mono-unsaturated fats and a significant level of polyunsaturated omega-3 to the table. Its chilli oil retains the full spectrum of nutrients from the chilli peppers, including capsaicin, renowned for its metabolism-boosting and anti-inflammatory properties.