{"id":589094,"date":"2026-08-19T03:48:14","date_gmt":"2026-08-19T03:48:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/589094\/"},"modified":"2026-08-19T03:48:14","modified_gmt":"2026-08-19T03:48:14","slug":"healthy-food-swaps-healthier-tweaks-for-your-snacks-meals-drinks-and-dessert-according-to-nutritionist-jacqueline-alwill","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/589094\/","title":{"rendered":"Healthy food swaps: Healthier tweaks for your snacks, meals, drinks and dessert, according to nutritionist Jacqueline Alwill"},"content":{"rendered":"

With spring just around the corner<\/a>, there\u2019s no better time to give your diet a gentle overhaul<\/a> than right now, in preparation for warmer weather. But where to start?<\/p>\n

Nutritionist Jacqueline Alwill has warned against extreme measures that can feel \u201coverwhelming\u201d and prevent people from even starting on their health journeys<\/a>.<\/p>\n

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The swaps are simple, and start with breakfast.\u00a0iStockphotos<\/p>\n

Instead, she has outlined a series of \u201chealthy swaps\u201d that are simple, cost-effective, and that can start from today<\/a>, starting with drinks.<\/p>\n

Drink swaps<\/p>\n

\u201cA lot of people start the day with coffee, a lot of people are going for the more extreme coffees like your Frappuccino, with sugars and extra syrups in there. Go back to a flat white or a long black<\/a>,\u201d she suggested on Today Extra.<\/p>\n

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Simple coffees and drinks with probiotics are easy wins.\u00a0Today Extra<\/p>\n

\u201cThis is a very simple way to start the day, rather than having all of that load of sugar density in your drink.\u201d<\/p>\n

She added that full cream or soy milk is perfectly OK, as is almond milk: \u201cJust not with all of the sugar syrups, the fluffy cream, and the chocolate on top.\u201d<\/p>\n

The next simple health swap is soft drinks. She suggests swapping out regular fizzy drinks for healthier options \u2013 such as Remedy Sodaly, an all-natural prebiotic soft drink \u2013 to avoid around nine teaspoons of sugar.<\/p>\n

\u201cIt\u2019s made on a base of apple cider vinegar so it has a lovely prebiotic for gut health too, and that\u2019s a really easy better-for-you swap.\u201d<\/p>\n

A better breakfast<\/p>\n

Alwill has warned against starting the day with sugary condiments, like chocolate hazelnut or even pistachio spreads, on white bread.<\/p>\n

\"<\/p>\n

Alwill has warned against starting the day with sugary condiments.\u00a0Today Extra<\/p>\n

\u201cWe can very easily tweak that and make a much better, more nourishing and satisfying swap by going with a wholemeal bread or a sourdough bread and a good quality peanut butter,\u201d she said, adding that this is a \u201cgreat savoury way to start your day\u201d.<\/p>\n

Peanut butter is a \u201cplant protein\u201d that is satisfying, she added.<\/p>\n

Snack switch<\/p>\n

When it comes to snacks, people just want something that \u201chits the spot\u201d. But Alwill suggests a healthier alternative to popular chips.<\/p>\n

\u201cI always advise popcorn,\u201d she said, adding most people end up eating way more chips than they initially intended, so it is safer to stay away from them entirely.<\/p>\n

\"<\/p>\n

Popcorn is a better choice than chips.\u00a0Today Extra<\/p>\n

\u201cWhereas with popcorn you get volume, but you fill up because it\u2019s a great source of fibre too.\u201d<\/p>\n

You can either buy plain salted popcorn packs from the supermarket, or pop it yourself at home.<\/p>\n

Mixing up your meals<\/p>\n

Food court options are plentiful, but not all are created equal.<\/p>\n

\u201cThat\u2019s where a lot of people are eating when they\u2019re working, and [when] they are out and about. So rather than getting the burger and chips with lots of saturated fat and very calorically dense, go for something like Mexican,\u201d Allwill suggested.<\/p>\n

\u201cGo for a burrito bowl or something of that nature, where you\u2019re getting good quality carbs from your rice, you\u2019ve got your beans in there for extra fibre and plant points, and there\u2019s good sources of protein in Mexican too.\u201d<\/p>\n

Instead of fish and chips at the pub, Alwill suggested ordering grilled fish and salad.<\/p>\n

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Instead of fish and chips, Alwill suggested ordering grilled fish and salad.\u00a0Today Extra<\/p>\n

A lighter dessert<\/p>\n

Instead of ice cream-based desserts with chocolate on top, Alwill suggests \u201cbeautiful Greek yoghurt\u201d.<\/p>\n

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Greek yoghurt trumps icecream every time.\u00a0Today Extra<\/p>\n

\u201cYoghurt has lots of protein and live cultures, so a lot of these swaps are good for your immunity. With some frozen berries on top, all these are simple changes that can really benefit your health.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"With spring just around the corner, there\u2019s no better time to give your diet a gentle overhaul than…\n","protected":false},"author":2,"featured_media":589095,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[163,85,46,543],"class_list":["post-589094","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-il","tag-israel","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/589094","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=589094"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/589094\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/589095"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=589094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=589094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=589094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}