Simple Swaps

simple swaps
 

Dairy/Milk Products

Best Choice

  • Low fat/skimmed milk - ProActiv milk
  • Plain low fat/skimmed yoghurt
  • Low fat cheese
  • Low fat cream cheese
md1

Best Avoided

  • Full fat milk
  • Full fat yoghurt
  • High fat cheese
  • Full fat cream cheese
md2
 

Meat/Fish & Alternatives

Best Choice

  • Lean beef
  • Tuna, salmon
  • Fish (cod, sole, etc.)
  • Chicked without skin
mf1

Best Avoided

  • Sausages
  • Fish in creamy sauce
  • Fried fish in batter
  • Chicken nuggets
mf2
 

Bread, Cereals & Potatoes

Best Choice

  • Wholegrain bread
  • Wholegrain rice
  • Oats
  • Wholegrain pasta
bcp1

Best Avoided

  • Croissant
  • White rice
  • Sugar coated breakfast cereals
  • Pasta
bcp2
 

Snacks

Best Choice

  • Vegetables with houmous
  • Fruit
  • ProActiv mini health drink / ProActiv milk
  • Roasted vegetables
s2

Best Avoided

  • Cookies
  • Candy
  • Energy/soft drink
  • Chips
s1
 

Oils & Fat

Best Choice

  • Spread
  • Sunflower, rapeseed oil
  • ProActiv Spread
  • Olive oil
o1

Best Avoided

  • Butter
  • Coconut oil
  • Hard margarine high in saturated fat
  • Palm oil
o2
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