Simple Food Swaps – Small Changes, Big Difference

Here’s 7 Simple Diet Changes to Maximise your Nutrition

Your simple food swaps challenge

It need not be difficult – a few simple changes can make a big difference to the quality of your diet. Look through the list below and, if you see some changes you could make, challenge yourself to make some of these seven smart swaps within the next seven days. By making one simple change a day, you could find that in just one week your diet is higher in fibre, B vitamins, and zinc, yet lower in salt, sugar, saturated fat, and caffeine. Good news for you – and your baby!

1. SWAP white bread FOR wholegrain bread

Wholegrain bread contains more fibre than most white varieties. This is because the whole grain is used to make wholegrain bread but in white bread they are refined and some fibre is lost in the process. Fibre helps add volume to your meals and aids your digestion.

2. SWAP takeaway burgers FOR chicken fillets

Processed foods such as burgers, sausages, and chicken nuggets tend to be high in salt and saturated fats. Instead, shop for fresh quality cuts of lean meat, fish, and poultry, such as easy-to-cook chicken breast fillets, and cook at home. That way you’ll know exactly what has gone into the food on your plate.

3. SWAP sugary soft drinks FOR sparkling water

It may seem like a harmless way to hydrate, but a 330ml can of your favourite soft drink can contain as much as seven teaspoons of sugar. Juices may seem like healthy alternatives, but they can be calorie-laden, too. If you need a bit of fizz in your life, go for sparkling water flavoured with a squeeze of fresh lemon or lime. 

4. SWAP high-sugar cereals FOR fortified and wholegrain cereals

Choose wholegrain cereals and porridge oats, which contain B vitamins and fibre to aid your digestion. Also look for cereal fortified or enriched with folic acid, iron, and zinc. Folic acid is a B vitamin known to reduce the risks of certain birth defects. Iron and iodine are also important minerals. Iron helps carry oxygen around your body and iodine supports development of the nervous system. Add a hint of natural sweetness by topping with fresh fruit, such as berries or banana, or add some crunch with toasted nuts and seeds.

5. SWAP coffee FOR caffeine-free beverages

Limiting the amount of caffeine you drink is a wise choice during pregnancy. Scientific studies have shown that high levels of caffeine can be a potential contributing factor in miscarriage. Instead, stock your cupboards with a range of tempting caffeine-free options. And, if you’re not yet in the habit of drinking water with meals and throughout the day, now is a good time to start.

6. SWAP Biscuits FOR fresh fruit

There’s nothing wrong with the occasional sweet treat, but indulging in lots of biscuits, cookies, cake, and dessert foods on a daily basis isn’t a good idea. These types of foods tend to be high in saturated fat and calories. If you usually enjoy a couple of biscuits with your morning coffee, try swapping one of them for a piece of fresh fruit such as a banana. You’ll get the added benefit of vitamin B6 – a key nutrient during pregnancy that helps your body make new cells.

7. SWAP fish fingers FOR fish fillets

Eating fish is great for you and your future baby. Fish provides lots of nutrients you and your baby need. Fish also contains DHA, an omega-3 fatty acid that can help support your future baby’s brain development. Picking up fish products that are battered or bread-crumbed isn’t as good as choosing healthier lean-protein versions such as salmon fillets or white fish fillets.