Healthy Swaps

Here are a few healthy swap tips, as well as a list of ingredients you can swap in and out depending on what you’re making. Dive in!

Tips to Get Started

Roast instead of frying: Oven baking can give you the crunchy taste yet is healthier than deep frying.
Eat the rainbow: Enjoy food that is a variety of colours (naturally). “Eating the rainbow” is associated with health benefits.
Go with the grain as source of fibre: Eating food high in fibre, such as whole grains, lowers your risk of Type 2 diabetes, stroke, heart disease, and colon cancer.
Plant-based proteins: Did someone say hummus and veggies? Choosing snacks made from plant-based protein is a good way to eat healthy, delicious snacks.
Go fish: Choose fresh or frozen fish that is not deep fried, battered, or breaded. You can also choose canned fish with low to no added sodium.
Shake your salt habit: Use herbs as alternatives to salt. (i.e. dill for fish, paprika with chicken).
Healthy substitutes to sugar: Do you want to break your sugar habit? Or are you looking for healthier alternatives? Watch for hidden sugars in food by reading food labels, alternate added sugar with fruits, and be aware that natural sugars, such as pure honey and maple syrup may be healthier options but are still high in calories and behave as sugars.