How to eat healthy food swaps that will save money…and waistlines rump steak marinade

One of the cornerstones of a healthy diet is to eat less processed foods. Of course, there are plenty of packaged products that are actually good for us – but also a bucket load of ones that aren’t. There’s other aspects to consider too, like convenience and cost. In reality, it’s all about striking the perfect balance.

Cereals are notorious for their sugar content. While there are some healthier options, it can be time consuming to scour the shelves comparing nutrition panels. A fuss-free alternative is a wholesome bowl of rolled oats. You’ll not only save on sugar (read: unwanted calories), you’ll also save dollars, with a whole bag of rolled oats costing just over $1. #2 swap your afternoon packet of chips for unsalted air-popped popcorn

air-popped popcorn

A bag of salty chips might be your afternoon go-to, but this habit can be detrimental to your waistline and heart health.


You see, chips are energy dense, meaning they provide a lot of energy for little volume – which can lead to weight gain over time if consumed on the reg. They’re also high in salt, which should be limited with heart health in mind. A cup of unsalted air-popped popcorn instead will satisfy that craving for a moreish snack and will give you a gut-friendly fibre boost as well.

Nutritionally speaking, wholegrain breads are a better choice than their white counterpart because they have more fibre and provide long-lasting energy. A simple swap at breakfast could keep you feeling more satisfied and, therefore, less likely to reach for the biscuit jar come morning tea. #4 swap your mince meat in dishes like pasta sauce for tinned lentils

your afternoon

Not just super healthy and convenient, but wallet-friendly, too. Reducing your red meat intake and using tinned legumes in its place is a great way to save time (as they don’t have to be cooked) and money. FYI, a whole tin of lentils costs just 80 cents. Lentil bolognese, anyone? #5 swap your flavoured yoghurt for low-fat plain greek yoghurt

Another snack that often comes brimming with sugar is flavoured yoghurt. My go-to instead is low fat plain greek yoghurt sweetened with a handful of frozen berries. Yum!

Did you know that keeping your added sugar intake to six teaspoons (or less!) each day comes with a range of health benefits? But this can be pretty tough if you regularly pair your main meals with a soft drink.Air-popped popcorn for a healthier sip, brew a sugar-free fruity tea each morning and leave it to cool in the fridge. That way, you’ll have a delicious drink to satisfy those sweet cravings without the unwanted calories. Better yet, make water your drink of choice! #7 swap your favourite nutty spread for 100% peanut butter

There’s no need to skimp on your favourite toast-topper when you’ve got weight loss in mind. Peanut butter is actually a very nutritious option – it’s packed full of heart-healthy fats and protein to keep you feeling full and satisfied (AKA less likely to make an afternoon trip to the vending machine). The trick is to purchase one that’s 100 per cent nuts to avoid added fat and sugar and to stick 1 tablespoon a day for a perfect portion. #8 swap your afternoon protein ball for a tin of tuna

air-popped popcorn

Protein balls are all the rage at the moment. Just pop your head into a nearby café to see them lined up on countertops in every flavour under the sun. Truth is, these balls are often full of sugar and fat, using lots of dried fruit and oil to hold them together. For an inexpensive protein hit, opt for a trusty tin of tuna instead. #9 swap your takeaway lunch for a DIY salad

You’d spend an extraordinary amount of money buying a takeaway lunch every day. For a thriftier option, head to the nearest supermarket for a pre-cut bag of salad, a punnet of cherry tomatoes and some canned chickpeas to throw together a nourishing salad. Your savings will thank you in the long run. #10 swap your nut bar for a pre-portioned packet of nuts

added sugar

Nut bars can be a healthy snack, but it can be hard to pick the most nutritious one from the sea of sugar laden varieties. Instead, why not opt for a pre-portioned packet of unsalted nuts to save on added sugar. Winning!

You can’t go past these ‘doughnuts’ that are packed with protein. There’s also some handy information on how much protein you need at every age.