Every time we eat, we make choices — whether we think about them or not. And being a little more thoughtful about the ingredients we choose can make a big difference for our physical, mental and cognitive health.

So try these simple food swaps — at work, at home, or somewhere in between. You’ll enhance your nutrition without compromising on taste.

  1. Instead of soft drink, try mixing 90% sparkling water and 10% grapefruit or guava juice. Both juices, when unsweetened, are lower in sugar, and the combination with sparkling water mimics the taste of soft drink.
  2. Instead of a protein bar, try two hard-boiled eggs or a bag of nuts and seeds.
  3. Instead of rice, try cauliflower rice. If you’re new to cauliflower rice, try mixing 50% rice with 50% cauliflower rice.
  4. Instead of croutons, try roasted pumpkin or sunflower seeds on top of soups and salads.
  5. Instead of tropical fruits in smoothies (e.g. pineapple), try blending frozen berries.
  6. Instead of ripe bananas in smoothies, try a green banana or 1/2 of an avocado. Both add creaminess with less or no sugar.
  7. Instead of pre-made dressings, try olive oil and lemon or vinegar.
  8. Instead of sweetened yogurt, try unsweetened yogurt and chopped or muddled strawberries to add flavour (any frozen and thawed berries work well here).
  9. Alternate between meat and plant-based protein, e.g. lentils, tofu or black beans, which are lower in saturated fat and higher in fibre.
  10. Instead of canned tuna, try canned salmon, which is lower in mercury.
  11. Instead of ice cream, try blending frozen bananas topped with dark chocolate and walnuts.
  12. Instead of a burger bun, try using 1/2 bun + 1 Portobello mushroom or lettuce wrap.
  13. Instead of a milk chocolate bar, try a dark chocolate bar (85% or higher).
  14. In most recipes, you can replace butter and canola oil with olive or avocado oil (avocado oil has a more neutral taste).
  15. Instead of ketchup, try mustard. You’ll reduce your sugar and increase your intake of anti-inflammatory spices.
  16. Instead of spaghetti or fettuccine, try shirataki noodles, which are a great source of prebiotic fibre. Hearts of palm pasta and spaghetti squash are also great substitutes.
  17. Instead of lasagna pasta, try thinly-sliced zucchini, eggplant or almond flour lasagna pasta.
  18. Instead of potatoes in hash browns, gratin, or scalloped potatoes, try using jicama or rutabaga (swede).
  19. Instead of a bowl of tortilla chips, try making a bowl of thinly-sliced cucumber chips sprinkled with coarse sea salt with a side of guacamole.
  20. Instead of potato chips, try veggie chips.
  21. Instead of taco shells or tortillas, try collard wraps, cassava flour tortillas or coconut tortillas.
  22. Instead of sandwich bread or toast, try a nut and seed bread or a thinly sliced sweet potato, toasted.
  23. When at a restaurant with limited bread options, choose sourdough. It spikes your blood sugar less than white or even whole wheat bread.
  24. Instead of canola oil mayo, try olive or avocado oil mayo.
  25. When cooking on high heat, use avocado oil instead of olive oil. It has a higher smoke point, meaning it won’t lose its nutritional value when cooked on higher heat.

 

First published on 21 November 2022 at Thrive Global.

Tess Bredesen
Cognitive Nutrition Director at Thrive Global, Cognitive Health Nutritionist, National Board Certified Health & Wellness Coach (US)

Tess Bredesen is Thrive Global’s Cognitive Nutrition Director and an expert on the prevention of cognitive decline. She is the founder of Sia Health, a practice that specialises in the implementation of the Bredesen Protocol, the first program proven to prevent and reverse cognitive decline. She works with clients internationally through one-on-one online consultations, developing and coaching to adopt programs customised to an individual's risk factors. Find brain-boosting recipes, interviews and program details at www.siabrainhealth.com.

Unlock your people’s potential today

Enter your details to stay up to date with the latest news events and program updates.

Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.

*Required Fields

Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.