Smart food swaps for a healthier diet

Power up your plate

Superfoods are health heroes that can help you incorporate more nutrients into your diet – and that needn't mean spending a small fortune on food shopping or working your way through complex recipes. It can be as easy as swapping out one ingredient to power up your plate. Here we reveal some easy, budget-friendly ways you can add nutritious twists to your favorite dishes, counting down to the best tip of all.

Want to boost your health in the tastiest (and easiest) possible way? Click or scroll on to discover the simple superfood swaps you can make every day.

We've based our ranking on the health credentials of each food, the ease of each swap, and the experience of our team. This list is unavoidably subjective.

What are superfoods?

Ingredients classed as superfoods are typically natural foods that contain high amounts of vitamins, minerals, and antioxidants, including fiber, Omega-3 fatty acids, and plant protein. While it's not an official food group, nutritionists and dietitians generally agree about which foods qualify as 'super,' including berries and dark leafy greens. It can be easier than you think to include them as part of a balanced diet, too.

31. Swap white rice for quinoa

Quinoa is a nutrient-rich wholegrain that offers a range of benefits you simply won’t find in white rice. It’s packed with fiber, protein, magnesium, iron, and potassium – and it may even offer anti-inflammatory and antimicrobial properties. Best of all, it cooks much like rice (just follow the packet for exact times), making it a simple and healthy swap.

30. Stir cinnamon into porridge

Full of antioxidants, cinnamon may help to control blood sugar, prevent heart disease, and reduce inflammation. It’s also packed with flavor, and it lends a subtle sweetness and warmth to dishes. Next time you tuck into a bowl of porridge, try reducing the amount of sugar and adding a sprinkling of ground cinnamon instead. Once your taste buds adjust, you may be able to eliminate the sugar entirely.

29. Blend bananas into ice cream

Store-bought ice cream can be high in sugar and saturated fats – so, if you’re craving a frozen dessert, try making your own at home. Packed with potassium, fiber, vitamin B6, and vitamin C, bananas make brilliant ice cream, with no need to add anything else. You won’t need an ice cream machine either; just freeze peeled bananas, and blend them from frozen. Add a little milk, if you want a creamier treat, and stir in chopped nuts or dark chocolate chunks for an extra superfood boost.

28. Top pancakes with blueberries

Small but mighty, blueberries are nutritional powerhouses. They’re rich in antioxidants and vitamins, and minerals, such as vitamin C and manganese. Studies have shown they can help protect against aging and manage blood pressure and blood sugar. Adding blueberries to your breakfast is a brilliant way to start the day. Scatter them over your pancake stack (or even drop them into the batter when cooking). Want a double superfood boost? Blitz a handful of spinach and add it to your batter, replacing some of the milk so it isn't too watery.

27. Try a mushroom burger

The juiciest burgers are typically made with ground beef with at least 20% fat – but that’s not ideal if you’re aiming for a healthier option. If you're still craving a burger, try swapping the beef patty for a grilled portobello mushroom. Not only are they hearty and satisfying, but mushrooms are also rich in vitamin A, fiber, potassium, and a unique mix of antioxidants you won’t find in many other foods. 

26. Make butternut squash mac ‘n’ cheese

Mac 'n' cheese is the ultimate comfort dish. Want to add a nutritious boost to your favorite recipe? Try adding some butternut squash – it's low in calories, high in fiber and packed with vitamins and minerals like vitamin A, potassium, folate, calcium, and iron. So, while traditional mac ‘n’ cheese recipes can be high in fat and offer few health benefits, a bit of squash will go a long way to elevate this warming classic. Just roast it, chopped into chunks, before adding it to your usual recipe.

25. Make carrot fries

Carrots are an excellent source of beta-carotene, a phytochemical that our body converts into vitamin A. Our bodies need vitamin A for healthy skin, a strong immune system, and good vision and eye health. To make skinny fries, cut carrots into strips and toss them with cornflour, sea salt, and ground black pepper. Spread the fries out on a lined baking tray, drizzle them with olive oil, then bake them at 400°F for 40-45 minutes. For even more flavor, try experimenting with herbs and spices like parsley or paprika.

24. Add turmeric to curries

With its golden hue and delicate flavor, turmeric has been used in Asian cuisine for centuries. It also comes super-charged with curcumin, an active ingredient with antioxidant and anti-inflammatory properties. While the root can be added to tea and other drinks, ground turmeric makes a great addition to savory dishes like curries. Simply add a teaspoon to your favorite recipe at the beginning of the cooking process; gently frying the spice will really bring out its flavor.

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23. Swap lettuce for watercress

Watercress is a real nutritional powerhouse – it’s been shown to help protect the liver, and it’s packed with vitamin A for healthy skin and eyes. You’ll also get a good hit of vitamin E, and believe it or not, it has more calcium than milk, gram for gram. Try swapping it for lettuce in your everyday salad, or use it instead of kale or spinach in a smoothie. With its bold, peppery flavor, watercress can add a refreshing twist to your favorite dishes.

22. Sprinkle on some nutritional yeast

Also known as 'nooch,' nutritional yeast is often used by vegans as a cheese substitute in recipes – and for good reason. Powdered yeast has a savory umami flavor that adds a subtle twist to dishes. But it also contains nutrients (hence its name), including protein and B vitamins. Simply add a sprinkle on top of pasta, chili, and other dishes in place of grated cheese.

21. Top your smoothies with flaxseed

Flaxseed is more versatile than you may think. You could, for instance, top porridge or cereal with flaxseed or add a handful to your morning smoothie. Another ingenious trick is to mix 1 tbsp of flaxseed into 3 tbsp water to use in place of an egg in baking. Using ground flaxseed will also help your body to process fiber, healthy fats, protein, and polyphenols more easily.

20. Make zucchini pasta

Zucchinis are packed with nutrients – including vitamin C, which can boost immunity, and potassium, which can help to maintain blood pressure. They're wonderful roasted, of course, and they're also a tasty stand-in for pasta. Simply grate, slice or spiralize them into your chosen shape (spaghetti, fettuccine, lasagne 'sheets’... whatever you prefer). You can serve them raw or lightly sautéed, topped with your favorite pasta sauce or with a stir-fry.

19. Swap crackers for cucumber

This one might sound a bit out there, but trust us – cucumber has a great crunch that balances out sharp, smooth cheese perfectly. Not only that, but it has fewer calories and salt than conventional crackers, and it's packed with nutrients like vitamins C and K. For a super (and oh-so-easy) snack, slice a cucumber into rounds, then top them with hard or soft cheese. Looking for even more of a healthy boost? Try adding some hummus or salmon.

18. Put dark chocolate in chili

Dark chocolate contains essential minerals like iron, zinc, phosphorus, and magnesium. It’s also packed with flavanols, which are said to improve blood flow and lower blood pressure. If you’re not a fan of dark chocolate’s bitterness, try swirling a couple of squares into a savory chili; that way, you can reap all the health and flavor benefits without the harsh aftertaste. Remember, the higher the percentage of cocoa solids, the greater the health benefits will be – and a little is all that's needed.

17. Top your salad with toasted nuts

Rather than topping your salad with croutons, swap the traditional carb-loaded cubes for nutrient-rich nuts. Simply toast whole or chopped almonds, hazelnuts, pecans, or walnuts for a few minutes; you can do this in the oven, or in a small, dry frying pan on the stove. Each nut has its own unique health benefits, but they’re all packed with protein and are a great source of fiber and healthy fats.

16. Top your burgers with avocado

Burgers will never top anyone’s list of health foods – especially when smothered in melted cheese and shop-bought condiments. However, you can give them a nutritious twist by swapping the cheese and ketchup for a spoonful of mashed avocado. Avocado is loaded with fiber, vitamins, minerals, and heart-healthy fats, and its creamy richness elevates the flavor of any burger. 

15. Add green tea to smoothies

Green tea is packed with antioxidants, is an anti-inflammatory, has a positive impact on digestive health, and can help maintain a healthy cardiovascular system. But it isn't everyone’s cup of, well, tea. If you’re not a fan of the taste, an easy way to reap its benefits is to add it to a superfood smoothie. Make a fresh brew, leave it to cool, then add it to your smoothie as the liquid part – or add a scoop of matcha powder to your smoothie ingredients. Green tea pairs particularly well with spinach, mango, and honey.

14. Spread hummus on your wrap

Looking for a light lunch that’s also light on calories? Here’s a simple swap that's sure to power up a wrap or sandwich: rather than spreading on a layer of high-fat mayonnaise, use hummus instead. Delicious and versatile, hummus is a great source of fiber and vitamins like manganese, folate, and iron. It’s easy to make at home, too; just blend a drained tin of chickpeas with 4 tbsp each tahini, yogurt, and lemon juice, two garlic cloves, and a generous sprinkling of salt.

13. Try lentils instead of ground beef

Whether you’re trying to cut down on meat or you simply want to experiment with plant-based protein, lentils would make a worthy addition to your diet. These superfoods are rich in folate, potassium, and fiber, as well as iron and vitamin B1. Ideal for maintaining a healthy heart, they can help manage blood pressure and cholesterol. Next time you’re making tacos, why not swap out ground beef for cooked brown or green lentils? It's easy to do: make your taco filling recipe as normal (aside from the meat), then add the lentils in towards the end.

12. Use oat flour to make pancakes

Oats contain beta-gluten, a type of soluble fiber that can slow digestion and make you feel fuller for longer. They also contain phytoestrogens, which act as antioxidants and help to reduce damage from chronic inflammation – so they’re a great way to start the day. Simply blend oats into a fine powder, then swap out the flour in your pancake recipe. You may need to adjust the milk content to obtain the right consistency, but you can otherwise follow your recipe as usual.

11. Dollop yogurt onto fajitas

Fajita Friday, anyone? Veggie-packed fajitas make for a delicious dinner, but those extra spoonfuls of high-fat sour cream could be sabotaging an otherwise healthy meal – so try swapping them out for cooling, creamy yogurt. It will significantly boost the protein, calcium, phosphorus, and B vitamins packed into your dish. Ideally, choose a low-fat yogurt, with no added flavors or sugar, or a plant-based coconut yogurt.

10. Add spinach to your BLT

Packing more veggies into your diet is always a good idea, especially when they’re as nutrient rich as spinach. There’s a reason Popeye munches on this leafy green, which can boost energy thanks to its iron content and improve bone health with its high levels of vitamin K, magnesium, and calcium. Studies also suggest the polyphenols in spinach can protect against certain types of cancer. Spinach can easily be added to salads – or if you want something with a bit more bite, why not make a BST (a bacon, spinach, and tomato sandwich)?

9. Swap salt for seaweed

Seaweed is renowned for its great taste and versatility, and it’s also an absolute health hero. That stuff you see strewn on beaches and washed up on rocks is packed with vitamins A, B, and C, as well as iron, zinc, potassium, and iodine (which support the thyroid gland) and antioxidants (which delay cell damage). Sprinkling dried seaweed over dishes in place of salt is a great way to reduce your sodium intake while adding a punch of flavor. It also makes a brilliant popcorn seasoning.

8. Top pies with sweet potato mash

Unlike white potatoes, sweet potatoes count as one of your five a day. These super spuds are high in fiber, which may assist digestive health, and can help manage type 2 diabetes. Like other orange vegetables, they’re also rich in beta-carotene, which can help maintain eye health and support immunity. Sweet potato mash can easily be swapped for regular mash – both as a side dish and as a tasty topping for pies.

7. Whip up some cauliflower rice

Cauliflower is high in fiber, folate, vitamin C, and vitamin B6, among other essential nutrients. Whether you’re trying to reduce your carb intake or just pack more goodness into your diet, cauliflower rice is an easy and affordable alternative to regular rice. Simply grate a head of cauliflower into small pieces (or blitz it in a food processor), then press it between sheets of paper towel to remove any excess water. Sauté it over a medium heat with 1 tbsp olive oil, place a lid on the pan, then steam the cauliflower until tender. Season to taste, and enjoy your cauliflower rice with curries, chilies, and more.

6. Swap cocoa for cacao

There are few things cosier than a cup of hot chocolate. If you read the ingredients on a pack of ready-made hot chocolate mix, however, you might not feel so cozy. Many powders include sugar, artificial sweeteners, and stabilizers. Instead, swap your usual mix for raw cacao powder – a good source of antioxidants that can help lower blood pressure and improve cognitive function. Combine it with a warm milk of your choice, then sweeten with date or carob syrup, to taste.

5. Swap cream cheese for tofu

Not everyone is a fan of tofu – but when it's combined with other ingredients, even the staunchest of soya bean haters won’t be able to detect the difference. Silken tofu makes for a beautifully smooth and creamy cheesecake filling, plus it’s a much healthier alternative to traditional high-fat cream cheese. Like other soya-based products, tofu is high in protein, boasts a range of vitamins like selenium, calcium, and manganese, and contains all the essential amino acids our bodies need.

4. Snack on oven-baked kale chips

Kale contains vitamins C and E for an immunity boost, calcium and vitamin K for supporting bone health, and numerous other nutrients that can help protect against heart disease. Versatile, light, and crunchy, it crisps up beautifully in the oven. Be sure to wash and dry it well first, then toss in a little olive oil and your favorite spices (paprika, chili powder, and ras el hanout all work well). Bake at 350°F for 20 minutes, or until crisp. Even those who typically don't like kale should be won over by this recipe.

3. Make salt and vinegar chickpeas

Salt and vinegar is a classic combination – but while potato chips may deliver on the flavor front, they don’t offer any health benefits. For a snack that will still hit the spot, empty a drained tin of chickpeas into a pan, add a pinch of salt and pour over enough white wine vinegar to cover, plus a little more. Bring to the boil for 30 seconds, then remove them from the heat, cover, and set aside. After half an hour, drain your chickpeas, lay them out on a baking sheet, drizzle them with a little olive oil, and add a sprinkle of salt. Finally, roast them for 20 minutes at 400°F, shake the tray, then roast them for another 10-15 minutes until golden.

2. Bake black bean brownies

Black beans truly live up to their superfood title: they’ve got protein, fiber, and antioxidants, and they're believed to help lower blood pressure and cholesterol. Plus, they make for a super-moist, indulgent brownie with added health benefits. Blitzed into a rich purée, they can replace some or all of the fat, including butter and eggs. Try using a can of black beans (not drained), blended with a little extra water or even brewed coffee, in place of any other add-ons with a boxed brownie mix. We promise you won't taste beans – only the fudgiest brownies you've ever baked.

1. Swap mayonnaise for yogurt

Mayonnaise may taste great, but it doesn’t have any nutritional benefits to speak of. Yogurt is a typically low-fat alternative that’s equally creamy, but significantly healthier. Depending on what you’re cooking or serving, you can do a simple like-for-like swap. To add extra flavor, use yogurt as a base for garlic aioli: stir a little crushed garlic and a squeeze of lemon juice into yogurt, to taste.

Now check out these healthier takes on classic comfort food recipes

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Last updated by Luke Paton.