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 [Diet &amp; Nutrition](/health/diet-nutrition) 

 



 /  12 March 2025  

#  7 Healthy Kitchen Swaps From A Nutritionist  


 It doesn’t take much to eat a bit better these days. Our contributor Jo Rowe has chosen seven simple swaps that your body will thank you for – and will still taste good.  
 

 



 

  Photography: Clark And Company/IStock 

 

 

 

All products on this page have been selected by our editorial team, however we may make commission on some products.

 



 

 

 

 

## SWAP 1 

### White pasta for Merchant Gourmet Puy Lentils 

  

 

Just a third of a pack of these lentils counts as one of your 5 a day, as well as being rich in protein and fibre for satiety. They boast double the amount of fibre compared to white pasta and only one-third of the carbs, making them great for hitting the daily target of 30g fibre. [Public Health England](https://www.gov.uk/government/organisations/public-health-england) indicate only 9% of adults are reaching this target. Fibre is key for our gut microbiome, which links to all bodily systems, and it also helps with regular bowel movements, satiety, immune function and blood sugar balancing. Increase your intake slowly to avoid excessive gas and bloating, and keep hydrated.

 

## SWAP 2 

### Milk chocolate for 85-90% dark chocolate 

  

 

Increasing the cocoa content in your chocolate by choosing a richer dark option can mean you’re eating half the sugar of a milk chocolate alternative. A typical milk chocolate bar contains 56% sugar with only 20% cocoa solids, as well as being packed with emulsifiers and vegetable and palm fats. A 90% dark chocolate bar contains only 7% sugar and is rich in polyphenols, an antioxidant compound that helps reduce inflammation, supports heart health and improves mood. If you are worried about the taste of dark chocolate, take it slowly, starting with 70% dark chocolate and slowly building up to a higher percentage. Our taste buds change every 10-14 days, so before long the body will adapt to the reduced sugar. Good fairtrade options of dark chocolate are [Montezuma](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fsearch%3Fentry%3DMontezuma) and [Ombar](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fproducts%2Fombar-90-cacao-organic-vegan-fair-trade-dark-chocolate-631785011).

 

## SWAP 3 

### Flavoured yoghurt for Greek yoghurt &amp; berries 

  

 

Fruit-flavoured yoghurts – especially those marketed as low fat or high protein – are often the worst on the shelf, with added sugars, flavourings, emulsifiers, thickeners and stabilisers to improve taste and texture. Instead opt for a 2% or 5% Greek yoghurt such as [Fage](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fproducts%2Ffage-total-5-fat-natural-greek-recipe-strained-yoghurt-60704011) for a good quantity of healthy fats, which aid the absorption of fat-soluble vitamins. Combined with the high protein content in Greek yoghurt, this will keep you fuller for longer. Greek yoghurt is a rich source of protein, providing 10g per 100g yoghurt. Greek yoghurt also contains only natural ingredients and is loaded with probiotics. Add your own sweetness with raspberries, which are not only rich in antioxidants but a great fibre source as well.

 

## SWAP 4 

### Pre-packaged protein bars for a more wholefood option 

  

 

High-protein processed snacks have become a health fad, but a lot of product labelling is misleading. While it is key to ensure adequate protein intake – aiming for 1.5-2g per kg of bodyweight is optimal for active males – protein-labelled packaged products are often laden with hidden ingredients such as emulsifiers, sweeteners and fillers, which are all linked to gut issues. They are also an expensive protein option compared to wholefoods. Try 2 hard boiled eggs (13g protein), 200g of Greek yoghurt (20g protein) and 100g edamame beans (11g protein) as better snack alternatives.

 

## SWAP 5 

### White processed bread for Crosta &amp; Mollica flatbread 

  

 

While processed white bread does contain similar amounts of carbs and protein to a wholemeal wrap, there is double the amount of fibre in the wrap. Macronutrients aside, the difference lies in the ingredient list of the [Crosta &amp; Mollica](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fproducts%2Fcrosta-mollica-organic-piadina-flatbreads-wholeblend-230246011) flatbread. It contains just wheat flour, water, extra virgin olive oil and salt – whereas the white bread contains vegetable oils, preservatives and emulsifiers. Emulsifiers have been shown to disrupt the gut microbiome, leading to gut issues which can cause longer-term negative health issues.

 

## SWAP 6 

### Pre-made pasta sauce for homemade pasta sauce 

  

 

Cooking your own healthy pasta sauce need not be arduous. Rather than opting for a sugar and salt-laden ready-made sauce, choose a glass jar of passata rich in lycopene for healthy prostate health. Add a glug of extra virgin olive oil, then mix with frozen onions, leeks, herbs and spices. By buying frozen, not only are the ingredients half the price of fresh produce, but there is no wastage as you just use the amount required at the time. If that sounds too much, [Heinz](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A%2F%2Fwww.ocado.com%2Fproducts%2Fheinz-sun-dried-cherry-tomato-basil-pasta-sauce-610925011%3F) does a range of clean pasta sauces in glass jars containing only vegetables, herbs, spices and olive oil including tomato bolognese, tomato and chilli or sun-dried tomato and basil.

 

## SWAP 7 

### Crisps for popcorn 

  

 

Popcorn is a great snack. It’s high in fibre and, if you make it yourself, contains no added sugar or oils. Buy the raw kernels then put them in a brown paper sandwich bag, fold over the top and place in the microwave to cook as you would a pre-prepared bag. If required, add a small amount of cinnamon or Celtic sea salt for taste. Crisps are not only loaded with sugar, salt and vegetable oils but also flavourings, emulsifiers and colourings – all of which are detrimental to health.

 

*For more from Jo – and to book corporate or one-2-one sessions with her – check out* [*JR-Nutrition.co.uk*](https://jr-nutrition.co.uk/)

 

*DISCLAIMER: None of the information provided is intended to treat, diagnose, cure or prevent disease. Always seek medical advice from a healthcare provider regarding any medical condition and before making any dietary or lifestyle changes.*

 

 

 

 

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## SHOP THE EDIT 

 

 

 

 ![Organic Piadina Flatbreads from Crosta & Mollica](https://media.slman.com/_HrwXqUDo4sHhBaGvRszdPAd1U4=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fcrosta-mollica-organic-piadina-flatbreads-wholeblend.png?itok=pe3h28WU)

 

[#### Organic Piadina Flatbreads](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/crosta-mollica-organic-piadina-flatbreads-wholeblend-230246011)

 

##### Crosta &amp; Mollica



 

£2

 

 

 

 ![Sun Dried Cherry Tomato & Basil Pasta Sauce from Heinz](https://media.slman.com/v0PtKM1tFJMqDZ-ltf2t5qqTd4k=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fheinz-sun-dried-cherry-tomato-basil-pasta-sauce.png?itok=GwaCFyxW)

 

[#### Sun Dried Cherry Tomato &amp; Basil Pasta Sauce](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/heinz-sun-dried-cherry-tomato-basil-pasta-sauce-610925011%3F)

 

##### Heinz



 

£3

 

 

 

 ![Ready to Eat Puy Lentils from Merchant Gourment](https://media.slman.com/9w0AWQqjws5ZCciYfkKJjjIqT8g=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fmerchant-gourment-pyu-lentils.png?itok=EasFI1Qz)

 

[#### Ready to Eat Puy Lentils](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/merchant-gourmet-ready-to-eat-puy-lentils-39539011)

 

##### Merchant Gourment



 

£2.15

 

 

 

 ![Organic Popping Corn from Mintons Good Food](https://media.slman.com/icC-r77hXGBEe2JTo75fNVYOEbU=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fmintons-good-food-organic-popping-corn.png?itok=Mv5As6os)

 

[#### Organic Popping Corn](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/mintons-good-food-organic-popping-corn-605739011%3F)

 

##### Mintons Good Food



 

£1.50

 

 

 

 ![90% Cacao Organic Vegan Fair Trade Dark Chocolate from Ombar](https://media.slman.com/cK4TVjuuvl35RuPX5MK5PnU2ibY=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fombar-90-cacao-organic-vegan-fair-trade-dark-chocolate.png?itok=4UMXS964)

 

[#### 90% Cacao Organic Vegan Fair Trade Dark Chocolate](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/ombar-90-cacao-organic-vegan-fair-trade-dark-chocolate-631785011)

 

##### Ombar



 

£3.30

 

 

 

 ![Unsweetened Greek Style Yoghurt from The Collective](https://media.slman.com/oGVF_LN2TD_TJpWNiwRnEVfuUB4=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fthe-collective-straight-up-unsweetened-yoghurt.png?itok=Bd4kaaBS)

 

[#### Unsweetened Greek Style Yoghurt](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/the-collective-straight-up-unsweetened-yoghurt-348795011)

 

##### The Collective



 

£3.50

 

 

 

 ![Frozen Edamame Brans from Yutaka](https://media.slman.com/PVkbtwdS4UuK5ZgkFIbd-RQMSh8=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fyutaka-frozen-edamame-in-pod.png?itok=VqWp7T8O)

 

[#### Frozen Edamame Brans](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/yutaka-frozen-edamame-in-pod-80741011)

 

##### Yutaka



 

£3.10

 

 

 

 ![Organic Summer Berry Blend  from PACK'D](https://media.slman.com/ttdDrI7N2ukGD7AztRloH7gs6eo=/600x0/smart/https%3A%2F%2Fsw18.sheerluxe.com%2Fsites%2Fslman%2Ffiles%2Farticles%2F2025%2F03%2Fpackd-organic-summer-berry-blend.png?itok=zipaIcqo)

 

[#### Organic Summer Berry Blend ](https://click.linksynergy.com/deeplink?id=etT1jgERWYw&mid=50474&murl=https%3A//www.ocado.com/products/pack-d-organic-summer-berry-blend-560548011)

 

##### PACK'D



 

£4 *(was £4.80)*

 

 

 

 



 

 

 

 

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