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Sugar swaps!

170605_TSF_BlogHero_01Sugar is added to a lot of our everyday packaged food and drink. Even seemingly healthy foods like muesli bars, fruit flavoured yoghurt and muffins.

Here are some ideas for swapping out the sugared-up stuff for real whole foods!

Sugar Swaps

Swap this For this
Fruit or flavoured yoghurt (particularly low-fat products) Plain or Greek yoghurt with fresh fruit, cinnamon, vanilla, nuts and seeds stirred through
Cereal or muesli Homemade cereal mix of coconut chips, nuts and seeds, with some puffed quinoa, brown rice, or oats, and a little dried fruit and cinnamon
Jam Smashed berries or chia seed jam
Juice or liquid breakfasts like Up&Go Fruit or homemade smoothie of banana, leafy greens, plain yoghurt and nuts
Pastry, muffins, pancakes, or baked beans when packaged, premade or made from pre-mix Egg muffin, boiled or poached eggs, or banana and blueberry pancakes or blinis, or homemade baked beans

 Don’t be afraid to go savoury at breakfast. If chicken and veggies are what you want then go for it!

Lunch and dinner

Swap this For this
Sushi Fresh salmon or tuna sashimi with salad
Pasta sauce Homemade spaghetti bolognese or pesto
Packet or instant pasta, soup or noodles Last night’s homemade leftovers like soup, stir fry, curry or casserole. Make meals in bulk and freeze in batches.
Pre-made low-fat mayo Homemade mayo or aioli
Pre-made salad dressing (particularly low-fat products) Make your own for your salad simply with olive oil, lemon, salt, and pepper. Play around with ingredients like tahini, plain yoghurt, apple cider vinegar, and chopped fresh herbs for a creamy or variations in flavours.
Tomato sauce Homemade roasted tomato sauce

Check out The Office Luncheon e-book for more great lunch ideas and recipes that are designed to be easily transported and a cinch to make!

Some simple sugar swaps for your everyday food and drink!

Snacks or dessert

Swap this For this
Flavoured chips or crackers Kale chips, or veggie sticks and seed crackers with dip like hummus, avocado mash or pesto
Biscuit/cookie Sliced pear or apple with 100% nut butter or cottage cheese, or homemade cookies
Pudding or custard Chia seed pudding or coconut banana panna cotta
Icecream Plain dairy or coconut yoghurt with berries, homemade soft serve, a smoothie bowl, or ‘nice-cream‘ using frozen banana as the base
Cake, slice or chocolate bar Fruit, hard boiled egg, nuts or cheese sticks, or a homemade snack ball
Snack bar, muesli bar or fruit snacks like Roll Ups Pick ‘n’ mix of your favourite nuts, seeds and other yummy bits like coconut chips and a little dark chocolate

For more inspiration, we’ve loads of low-sugar snack recipes in our Low-Sugar Snacks e-book!


Swap this For this
Soft drink and sparkling juices Soda or mineral water infused with fruit pieces and fresh herbs
Flavoured milk Plain milk
Juice Water infused with fruit pieces and fresh herbs
Fancy or flavoured coffee Black coffee, or coffee and milk

Swaps for kidlets
It is not only us grown ups who have to be wary of added sugar intake. We must ensure our kids are not overloaded with too much added sugar, as well. Many of the ideas above kids can enjoy, so swap out kid’s sugary stuff and help nourish their brain and body in this time of critical development so they can keep on keeping on!

We hope these ideas help you on your way to a low-added sugar lifestyle!


By Angela Johnson (BHSc Nut. Med.)

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