10 Healthy Food Substitutions

Simple tips to help you maintain a healthy diet without having to say goodbye to your favourite indulgences


A healthy lifestyle demands a healthy diet, but that doesn’t mean you have to give up delicious foods. In fact, it’s easier than ever to get creative and make some ingenious food hacks so you can keep indulging in some of your favourite foods – while staying healthy.

Tip 1: Stick to low fat

Whenever possible, choose low-fat foods, but stay away from items that are fat-free. Fat registers on your taste buds as its own flavour so if you omit it entirely, you’re more likely to overeat, trying to find that lost flavour. Low fat is a great happy medium.

Tip 2: Yogurt for dips

When making dips, use low-fat Greek yogurt instead of sour cream. You’ll still get that great luscious, tangy flavour and thick, full-bodied creaminess, but without the calories. Plus, if you get a good yogurt, it’ll be full of healthy probiotics.

Tip 3: Don’t drink your calories

Stop drinking all that juice, wine and cocktails — these are loaded with sugar and calories. Instead, mix fresh, unsweetened juice with soda water for a refreshing, healthy beverage. Take baby steps and start with a ratio of 1:1, gradually decreasing the amount of juice and increasing the soda water.

Tip 5: Switch to brown rice

Swap out white rice in favour of brown rice. Brown rice retains its bran husk, which is full of nutrients and fibre. It’s not only healthier and tastier, but it’ll also make you feel full faster and longer, meaning you’ll eat less!

Tip 4: Applesauce instead of butter

When baking, substitute up to 100 per cent of the butter for applesauce. This will allow you to reduce the amount of sugar as well since applesauce is naturally sweet. This hack works especially well for loaves, cakes and soft cookies.

Tip 6: Swap out the bacon

Not just for charcuterie plates, consider a few slices of pancetta or prosciutto instead of your morning bacon. You’ll still get that deep, cured flavour, but only half the calories and fat (by weight).

Tip 7: Sauces to the side, please!

Have your sauces, gravies and dressings served on the side so you know exactly how much you’re consuming. These rich extras pack om a ton of calories you might not be aware of. You’ll consume far fewer calories and enjoy the main dishes far more.

Tip 8: Nutritional yeast as a cheese enhancer

Nutritional yeast is packed full of B-complex vitamins, namely B12, and tastes remarkably similar to cheese. Substitute nutritional yeast for a partial amount of cheese in dishes, and add a couple of spoonfuls into soups and stews as a general flavour enhancer.

Tip 9: Cook in stock

When cooking almost anything that absorbs water (rice, quinoa, potatoes, etc.) use flavourful stock instead of plain water. Your food will come out so much more flavourful that you’ll be surprised at how little butter or finishing sauce you require afterwards. 

Credit: Fibre1

Tip 10: Berry Bliss Crumble recipe

Indulge your sweet tooth by making this quick, single-serving berry crumble dessert. By using a pre-packaged bar as the base, your portion size and calories will be neatly controlled from the get-go.


1 Fibre 1TM Delights 150 Calorie Strawberry Crumble Bar
1 Tbsp of your favourite Greek style vanilla yoghurt
2 strawberries, mashed
1 strawberry, sliced
small handful of blueberries


  1. Place the Fibre 1TM Crumble Bar on a plate.
  2. Spread the mashed strawberries around the bar, then layer the yoghurt on top.
  3. Garnish with the strawberries and blueberries.