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Looking to make some simple healthier changes for yourself and your family? These small day to day shifts can add up, making a big difference over time. Even if you already do so much of this the better way, we hope everyone will find at least one switch-up that will last a lifetime!



White sugar or high fructose corn syrup

Honey, maple syrup, monk fruit, stevia

Table salt

Celtic or Himalayan salt, that contains traces of a variety of trace minerals

Pre-ground pepper

Freshly ground in cooking or onto the food at table

Ginger powder, or well-travelled ginger from store

Whole ginger root, or fresh ginger frozen in season (late summer)

GMO soy, peanut or canola oil

Extra virgin olive oil, avocado oil, coconut oil

Fizzy pop

Fizzy water straight, or with a squeeze of lemon / lime, or 10 - 20% fruit juice

Fruit juices (high in sugar)

Add 50% fizzy water or cold herbal tea

Ready-sweetened fruit yoghurt

Unsweetened yoghourt and add your own fresh or frozen fruit

High sugar jams with little fruit, may contain flavourings and colourings

Low sugar fruit spreads, kept in the fridge as they don’t last as long

Hot chocolate, which contains white sugar

Hot milk with cocoa and honey

Hot chocolate with dairy

Molasses or honey in warm oat or nut milk

Nut butters that are homogenised or contain added sugar

Nut butters whose oils separate out - keep in fridge, turning with each use


Cocoa mixed into nut butter

Quick-cook or microwaved oats

Steel cut or rolled oats, soaked overnight to cook faster in the morning

Toast with butter and jam

Toast with nut or seed butter, topped with a thin layer of fruit spread

Peanut butter and jelly sandwiches

Try a variety of nut butters and fruit spreads

Popcorn with butter

Popcorn with hemp, avocado or flax oil

Potato chips

Kale chips or crispy seaweed

Fries and ketchup

Organic potatoes or sweet potatoes air-fried or oven-fried in olive oil, served with salsa, pesto or antipasto

Canned tomatoes

Tomatoes frozen in season

Fried eggs

Poached eggs, in water with a dash of apple cider vinegar

Salad dressings sold in stores

Prepared snacks from stores

Home-made snacks: carrot sticks and nut butter to dip, dried fruit and nut bars, dates stuffed with a nut or cocoa nibs

Ice cream

Baked goods made with regular wheat flour

Baked goods made with nut flours or ancient grains such as spelt and red fife wheat flours

Crisps (crumbles) made with wheat flour and white sugar for dessert

Top fruit with 50% oats, 50% ancient grains and brown sugar using less than recipe calls for

Muffins or other baked treats

Add veggies for nourishment and fibre: grated zucchini (courgette), carrot, mashed pumpkin

A few more tips:

  • When using a recipe that contains sugar you can almost always reduce the sugar by 10%, and often by 50% or more, without affecting the texture of the end product.

  • When reducing sugar content of a recipe or drink, do it gradually: it is worth a little patience to readjust your taste buds in the long run.

  • Honey as a sweetener in baking tends to burn more easily, so it takes a bit of getting used to, but it’s worth it.

  • Home-made meals almost always have less sugar, salt and bad fats than take-out or pre-prepared meals.

  • In winter, fruits and vegetables that were flash-frozen right after harvest have more nutrients and are cheaper than “fresh” produce that was picked days or weeks ago.

  • It’s just as easy to make a big batch as a small one, and freeze some for a future busy day!

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