Handy Hints

Cooking tasty, healthy meals for your family doesn't need to cost you lots of time or money. Select a topic below to find out how you could make a change.

Healthy, Tasty Swaps

Oven vs. shop chips

 

Swapping your regular chip shop chips for oven chips will save you around 400 calories.

Simple swaps: drinks

 

Water and milk are all much better for you and your kids than sugary, fizzy drinks.

Simple swaps

 

Check labels and choose low-salt or reduced-sodium products.

Swap wraps for bread

 

Choose a wrap instead of a slice of bread.

Simple swaps: meals

 

Remember, it's always better to grill than fry.

Jelly swaps

 

Opt for sugar free jelly - kids won't taste the difference!

The best nuts

 

Have a small handful of unsalted, mixed nuts instead of salted nuts.

Crisp substitute

 

Swap normal crisps for baked crisps, plain popcorn or multigrain snacks.

Biscuit swaps

 

Pick a plain biscuit instead of a chocolate one

Ice cream swaps

 

Mash a banana up and freeze it, for a healthy alternative to ice-cream.

Simple swaps: snacks

 

"When you're watching a movie, try swapping sweets for dried fruit."

Jan, Edinburgh

Fruit not fruit juice

 

Go for fruit instead of fruit juice.

Simple swaps: condiments

 

Use spices for flavouring instead of salt.

Substitute rice for cabbage

 

"Try to substitute cabbage with curry instead of rice."

Julie

Simple swaps: meals

 

Ditch the chips and have mashed potato or potato wedges instead.

Simple swaps: crisp replacements

 

Replace crisps with plain popcorn, or regular crisps with baked versions.

Healthier eating

 

"Chop up some cherry tomatoes and grill them with your bacon. It's more filling, one of your five a day, and cuts down on your tomato sauce."

Martin

Breakfast well

 

"Instead of milk with your cereal, try either fat-free fromage frais, or fat-free Greek yogurt. You could also use a sugar substitute or cinnamon, along with chopped apple or banana to get one of your 5 a day."

AnnMc

Simple swaps: snacks

 

 

Pastries and cakes can be swapped for a small scone or malt loaf. You can have it plain or with reduced fat spread.

Fish & chips

 

"Oven-baked fish and chips are a much healthier choice than the deep-fried version."

Stuart, Edinburgh

Simple swaps: meals

 

Meat like chicken or turkey, is lower in fat than mince and sausages.

Simple swaps: bread

 

Wholemeal bread is a more filling alternative to white bread.

Simple swaps: breakfast

 

Choose porridge for breakfast instead of sugary cereals. You could even add some fruit.

Simple swaps: potatoes

 

Instead of chips, try boiled or baked potatoes.

Simple swaps: snacks

 

"Crackers and oatcakes are an excellent substitute for biscuits."

Claire, Glasgow

Simple swaps: drinks

 

"Change calorie filled drinks for water. No calories, no sugar - just pure, refreshing goodness that will keep you fuller for longer. Best of all it's free!"

Patrick