You stop by the supermarket on your way home from work and despite your best intentions end up with a shopping trolley full of foods that could be healthier if you had more time to think!!! Sound familiar? Use the following table to find tasty foods low in fat and high in vitamins and minerals:
Healthy supermarket swaps
| Swap… | For… |
| White bread | Wholegrain / seeded bread |
| Sugar coated cereals (eg frosted flakes) | Wholegrain cereals (eg porridge, bran flakes) |
| Crisps & salted nuts | Unsalted nuts and seeds |
| Cream-based pasta sauces | Tomato or veg-based pasta sauces |
| Cream based soups | Vegetable or lentil / bean based soups |
| Full-fat mayonnaise | Light or extra light mayonnaise |
| Fizzy drinks | Diet fizzy drinks/ Carbonated water |
| Tinned fruit in syrup | Tinned fruit in natural juice |
| Crisps | Mini flavoured rice cakes |
| Biscuits & bars | Fruit and vegetables |
| Breaded chicken or fish | Plain skinless chicken or fish fillets |
| Fatty pork or lamb chops | Turkey, chicken or Healthy Living beef, pork and lamb. |
| Full fat sausages | Reduced-fat skinless sausages |
| Sausage rolls or pies | Sandwiches including salad and made with wholegrain or seeded bread |
| Garlic bread topped with cheese | Healthy Living garlic bread |
| Sour cream | Reduced-fat houmous or salsa for baked potatoes and reduced fat crème- fraiche for recipes |
| Full fat milk | Semi-skimmed milk |
| Full fat cheddar and cream cheese | Reduced-fat cheese and cheeses naturally low in fat such as cottage cheese, edam and quark |
| Butter | Reduced-fat olive oil spread |
| Chocolate mousse or trifle | Low fat fruit yogurt |
