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   ![Healthy Snack Swaps To Make Today](https://media.sheerluxe.com/ZVkmP3euFurR0dxHyTKJhcYNQys=/800x0/smart/https%3A%2F%2Fsheerluxe.com%2Fsites%2Fsheerluxe%2Ffiles%2Farticles%2F2019%2F01%2Fhealthy-snack-swaps-thumb.jpg?itok=9cOAZPDT)

  

 

 



 

 

[Health &amp; Wellness](/life/health-wellness)

 /  08 January 2019  

#  Healthy Snack Swaps To Make Today  


What should you be throwing out and what should you be adding into your diet? We asked the experts what healthy food swaps you should be making this January – this is their advice…  


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## [Kim Pearson, Nutritionist and Weight-Loss Specialist](http://www.kim-pearson.com/)

### Crisps For Olives

*Kettle Chips Lightly Salted 50g, 233kcal*  
**SWAP FOR:** *10 black or green olives, 120kcal*  
We all know that deep fried potatoes never make for a healthy snacking option. To get your savoury snack fix, reach for a handful of olives instead, which are high in healthy fats and provide vitamin E. They also have anti-inflammatory benefits, having the opposite effect of those salty crisps. Choose the unpitted variety, they’ll take longer to eat, giving your brain time to recognise when you’re full.

### Sandwiches For Oatcakes

*M&amp;S Prawn Sandwich, 347kcal*  
**SWAP FOR:** *Oatcakes topped with half an avocado and smoked salmon, 300kcal*  
This protein and healthy fats-rich option makes for a much more balanced snack compared with a starchy, carb-dominant sandwich. By avoiding shop-bought sandwiches you’ll also cut out preservatives and other additives used in mass-produced breadmaking.

### Chocolate Bars For Healthy Protein Bar

*Pret A Manger Choc Bar, 366 kcal*  
**SWAP FOR:** *Pulsin Vanilla Choc Chip Protein Booster, 230kcal*  
A Pret Choc bar contains a whopping 25g (6.5 teaspoons) sugar per bar, so swap it for a Pulsin Vanilla Choc Chip bar, which contains 13g protein and just 5g sugar per bar. It’s always worth scrutinising labels carefully as many ‘protein bars’ and ‘energy balls’ have hidden sugar, despite them often being from natural sources.

### Biscuits For Berries

*2 Chocolate Hobnobs, 158kcal*  
**SWAP FOR:** *Handful of blueberries and 25g nuts, 180kcal*  
If you need an afternoon tea break, it can be tempting to reach for the biscuits. But the momentary sugar rush will be followed by a crash, leaving you struggling for energy later. Instead, opt for a handful of antioxidant-rich blueberries and nutrient dense nuts, which are a great option for sustained energy. Yes, the calorie intake is slightly higher with this swap, but the calories are loaded with goodness instead of refined sugar.

### Soft Drinks For Sparkling Water

*San Pellegrino Lemon, 130kcal*  
**SWAP FOR:** *Sparkling water with a splash of lime juice, less than 10kcal*  
Even healthy-looking sparkling drinks can be packed with sugar and provide little to no nutritional value. If a glass of water is just too boring for you, opt for a glass of sparkling water with a squeeze of fresh lemon or lime, instead.

### Fruit Juice For Infused Water

*Innocent Apple Juice 330ml, 147kcal*  
**SWAP FOR:** *Water infused with cucumber and mint, less than 10kcal*  
It might seem like a ‘healthy’ option, but one 330ml bottle of apple juice contains an incredible 35g (nearly nine teaspoons) of sugar. Yes, it’s all natural, but the body can’t tell the difference between natural and added sugars. If you need a refreshing hit in the morning, consider investing in an infusing water bottle. Pack it with your favourite fruits or vegetable to make water infusions that hydrate, taste great and contain zero sugar. Grapefruit is a great choice in the morning, while cucumber and mint make for a refreshing afternoon pick-me-up.

### Ice Cream For Coconut Yoghurt

*Half Cup Of Haagen Dazs Chocolate Peanut Butter, 340kcal*  
**SWAP FOR:** *Coconut Collaborative Blueberry Yoghurt, 120g pot, 158kcal*  
Swap refined sugar, dairy based ice cream for a dairy-free yoghurt treat such as Coconut Collaborative’s blueberry yoghurt. Creamy and satisfying, and with less than a third of the sugar per serving.

 

 

 

 

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## **Helen Wang, Director of [Abakus Foods](https://www.abakusfoods.com/)**

### Marshmallows For Red Dates

*3 Pascall’s marshmallows, 48kcal*  
**SWAP FOR:** *Red dates, 58kcal*  
Try nature’s marshmallows which comes in the form of Red Dates. They have a delicious, soft and squishy texture which resembles a marshmallow and while they might be higher in calories, they are naturally sweet without any added sugar. They are also better than brown dates, with only half the amount of sugar and calories per serving.

### Alcohol For Kombucha

*Budweiser beer, 330ml, 120kcal*  
**SWAP FOR:** *Rude Health Komucha, 250ml, 16kcal*  
While this isn’t necessarily about the calories, komucha is the slightly alcoholic drink to swap with your normal tipple and comes with lots of beneficial fermented bacteria to support your gut health. Your gut is the door to a healthy immune system and it is also where happy-hormones are made, so this is a great choice, with the added bonus of no morning-after hangover.

### Higher Nature Cereal Bars For Paleo Balls

*Kellogg’s Strawberry Nutrigrain Bar, 130kcal*  
**SWAP FOR:** *Yumbles Raw Brownie Paleo Bliss Bites, 89kcal per bite*  
Need to grab breakfast on the go? Instead of opting for a high carb and sugar grain-based bar grab a high protein paleo inspired bar or ball. If you have time, make a breakfast berry smoothie adding hemp protein, coconut oil and nut butter for a superfood boost that helps keep you on the ball until lunch time.

## **Suzy Glaskie, Functional Medicine Certified Health Coach &amp; Founder of Peppermint Wellness**

### Milk Chocolate For Dark Chocolate

*Cadbury Dairy Milk Chocolate Bar, 100g, 534kcal*  
**SWAP FOR:** *Green &amp; Black’s Organic 85% Dark Chocolate Bar, 100g, 607kcal*  
If it’s chocolate you’re after, gradually accustom your taste buds to dark chocolate (85% or more cacao). It may seem a little bitter at first but be patient! Give your taste buds a chance to adapt and you’ll be enjoying its intense cacao hit by the end of January. While it’s slightly more calorific, the good news is that dark chocolate is brilliant for your health and has been shown to not only enhance your brain and heart health but also your mood. Plus, you’ll likely switch to having a few squares a day, rather than the whole bar!

### White Onion For Spring Onion

*One medium white onion, 44kcal*  
**SWAP FOR:** *Spring onion, 100g, 32kcal*  
Onion and garlic both contain concentrated amounts of carbohydrates called fructans which can be difficult for some people to digest. Fructans are fermented in the large intestine and can cause excessive bloating in people with sensitive guts. Restricting garlic and onion can be very difficult as it’s added to many sauces, gravies and used as flavouring. Try to substitute chives, spring onion (only the green part) garlic infused oil and asafoetida (which is a pungent spice commonly used in Indian cooking).

 

 

 

 

  

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