Ways to Swap
Content
Swap Tips
Throughout your day, there are little swaps you can make that’ll help reduce your waistline. Here we’ve broken the
day into parts to make it easier for you. To start out, you might just aim to make one swap during each part of the day and then slowly build from there.
Once you begin, you’ll find it’s easier than you think. Remember, you don’t have to stop it, just swap it!
Physical Activity
- Swap a catch up over coffee for something active like a walk, tennis, lawn bowls etc
- Swap a drive to the supermarket for a walk to the local supermarket
- Swap a stroll around the block for a brisk walk around the block
- Swap an email or phone call for a face to face chat
- Swap driving your kids to school for walking them to the bus stop
- Swap getting off public transport at the front door for getting off a few stops before
- Swap lying on the beach for a walk along the beach
- Swap lying on the beach for flying a kite or swimming in the ocean
- Swap lying on the beach for playing beach cricket
- Swap making an internal phone call for talking to your colleague face-to-face
- Swap parcel pick-up for carrying your own groceries to the car
- Swap paying someone to do your gardening for doing it yourself
- Swap paying someone to walk your dog for doing it yourself
- Swap sitting for standing on Public Transport
- Swap standing on the escalators for walking up the escalator or taking the stairs
- Swap sunbaking for swimming
- Swap surfing the Internet for surfing at the beach
- Swap the car for the bike
- Swap the car park closest to the entrance for one further away
- Swap the driving range for playing a round
- Swap the escalator for the stairs
- Swap the lift for the stairs
- Swap the nearest kitchen and bathroom for ones further away
- Swap using the clothes dryer for hanging your clothes on the clothes line
- Swap video games for backyard games
- Swap waiting for the bus for walking to the next bus stop
- Swap watching sport for playing sport
- Swap watching the cricket for a trip to the park with a bat and ball
- Swap watching the kids play for joining in
- Swap watching TV with the kids for flying a kite
- Swap your golf kart for walking the course
- When on the phone, swap sitting down for walking and talking
- When you go to the local shops, swap driving for walking
- Back to top
Nutrition
- Swap a cooked breakfast for fruit and cereal high in grains and fibre
- Swap a filled croissant for a plain bagel or raisin toast
- Swap a glass of fruit juice for a piece of fruit and water
- Swap a ham and cheese toastie for a multigrain toastie with lean ham and cheese
- Swap a handful of lollies for a handful of berries
- Swap a large coffee for a small coffee
- Swap a large portion of milk chocolate for a small piece of dark chocolate
- Swap a low-nutrition breakfast cereal for one that's high in grains and fibre
- Swap a toasted croissant for toasted raisin bread
- Swap biscuits for fruit
- Swap butter for thinly spread avocado
- Swap butter on your toast for reduced-fat margarine
- Swap cheese snacks for fresh fruit
- Swap cream for low-fat yoghurt or custard
- Swap eggs benedict for poached eggs with salsa
- Swap fried eggs for poached or boiled eggs
- Swap fruit straps for fresh fruit
- Swap full-cream yoghurt for low-fat natural yoghurt and add your own fruit
- Swap full-fat cheese for low-fat cheese
- Swap full-fat dairy for a reduced-fat variety
- Swap processed fruit juice for fresh fruit
- Swap regular peanut butter for a reduced-fat and low salt peanut butter
- Swap sugary snacks for a piece of fruit
- Swap the second sandwich for some salad
- Swap tinned fruit in 'syrup' for tinned fruit in 'natural juices'
- Swap toasted muesli for untoasted natural muesli
- Swap two sugars in your coffee for one, then swap one for none
- Swap unnecessary snacking for a cup of tea
- Swap unplanned grocery shopping for an organised shop with a grocery list
- Swap white bread for wholegrain varieties
- Swap your 'diet' mindset to a 'healthy lifestyle' mindset
- Back to top
Physical Activity
- Swap a drive to the supermarket for a walk to the local supermarket
- Swap a stroll around the block for a brisk walk around the block
- Swap an email or phone call for a face to face chat
- Swap lunch at your desk for taking your lunch outside
- Swap lying on the beach for a walk along the beach
- Swap lying on the beach for flying a kite or swimming in the ocean
- Swap lying on the beach for playing beach cricket
- Swap making an internal phonecall for talking to your colleague face-to-face
- Swap parcel pick-up for carrying your own groceries to the car
- Swap paying someone to do your gardening for doing it yourself
- Swap sitting on the picnic rug for throwing a frisbee or a ball
- Swap spending your lunch break sitting in the office for a walk or jog with a colleague
- Swap standing on the escalators for walking up the escalator or taking the stairs
- Swap sunbaking for swimming
- Swap surfing the internet for surfing at the beach
- Swap the car for the bike
- Swap the car park closest to the entrance for one further away
- Swap the driving range for playing a round
- Swap the escalator for the stairs
- Swap the lift for the stairs
- Swap the nearest kitchen and bathroom for ones further away
- Swap using the clothes dryer for hanging your clothes on the clothes line
- Swap video games for backyard games
- Swap watching the footy for going for a kick with friends
- Swap watching the kids play for joining in
- Swap watching TV with the kids for flying a kite
- Swap your golf kart for walking the course
- When on the phone, swap sitting down for walking and talking
- When you go to the local shops, swap driving for walking
- Back to top
Nutrition
- Swap a caesar salad for a garden salad
- Swap a cheese platter for a fresh fruit platter
- Swap a chocolate bar for a small low-fat chocolate milk
- Swap a chocolate bar for a small piece of licorice
- Swap a creamy salad dressing for lime juice and herbs or balsamic vinegar
- Swap a family lunch at home for a family lunch at the park
- Swap a ham and cheese toastie for a multigrain toastie with lean ham and cheese
- Swap a handful of lollies for a handful of berries
- Swap a large coffee for a small coffee
- Swap a pack of lollies for a punnet of berries
- Swap a piece of fried, battered fish for a piece of grilled fish with fresh herbs and lemon
- Swap a side of chips for a side of salad
- Swap a take-away meal for a quick and easy salad and grilled meat meal at home
- Swap a thick creamy sauce with meals for tasty spices
- Swap a trip to the mall for a kick of the ball
- Swap an iced-coffee for a small fruit frappe
- Swap butter for thinly spread avocado
- Swap cheese snacks for fresh fruit
- Swap chilli oil for fresh or dried chilli flakes
- Swap cream for low-fat yoghurt or custard
- Swap creamy sauces for a tomato or vegetable sauce
- Swap eating standing up or eating in front of the TV for sitting at a table
- Swap fatty take-away for a salad sandwich or sushi
- Swap fried chips for a baked potato with salad
- Swap fried fast food for fresh food
- Swap fried for barbequed on the grill
- Swap fruit straps for fresh fruit
- Swap full-cream yoghurt for low-fat natural yoghurt and add your own fruit
- Swap full-fat cheese for low-fat cheese
- Swap getting take-away delivered for walking and picking up a healthy option yourself
- Swap high-fat crackers and dips for veggie sticks or water crackers with salsa
- Swap high-salt canned food, stock, sauces and biscuits for lower salt varieties
- Swap hot chips for a steamed or boiled potato with chilli flakes or herbs
- Swap mayonnaise on your sandwiches for mustard
- Swap oil based salad dressing for lime juice and herbs, or balsamic vinegar to add flavour
- Swap potato chips for rice crackers
- Swap processed fruit juice for fresh fruit
- Swap regular peanut butter for a reduced-fat and low salt peanut butter
- Swap salt for chilli, lemon and/or herbs to flavour your meals
- Swap soft drinks for plain mineral water flavoured with a squeeze of lemon or lime
- Swap soy sauce for a low sodium variety
- Swap sugary snacks for a piece of fruit
- Swap tinned fruit in 'syrup' for tinned fruit in 'natural juices'
- Swap tuna in olive oil for tuna in spring water
- Swap two sugars in your coffee for one, then swap one for none.
- Swap unplanned grocery shopping for an organised shop with a grocery list
- Swap using bread for dipping for carrot, celery or cucumber sticks with low-fat dip
- Swap white bread for wholegrain varieties
- Swap your 'diet' mindset to a 'healthy lifestyle' mindset
- Swap your regular soft drink for plain water or soda water
- When eating out, swap a main size portion for an entree size with extra vegetables
- Back to top
Physical Activity
- Swap a catch up over coffee for something active like a walk, tennis, lawn bowls etc
- Swap a drive to the supermarket for a walk to the local supermarket
- Swap a stroll around the block for a brisk walk around the block
- Swap a Sunday drive for a Sunday stroll
- Swap a trip to the mall for a kick of the ball
- Swap a trip to the movies for a trip to the park
- Swap an ad-break snack for an ad-break wander
- Swap an email or phone call for a face to face chat
- Swap board games for ball games
- Swap chilling in front of the TV for a walk around the garden
- Swap exploring the net for exploring your neighbourhood
- Swap getting off public transport at the front door for getting off a few stops before
- Swap lying on the beach for a walk along the beach
- Swap lying on the beach for flying a kite or swimming in the ocean
- Swap lying on the beach for playing beach cricket
- Swap making an internal phonecall for talking to your colleague face-to-face
- Swap parcel pick-up for carrying your own groceries to the car
- Swap paying someone to do your gardening for doing it yourself
- Swap paying someone to walk your dog for doing it yourself
- Swap sitting for standing on Public Transport
- Swap sitting on the picnic rug for throwing a frisbee or a ball
- Swap snacking in front of the TV for standing up and doing the ironing
- Swap standing on the escalators for walking up the escalator or taking the stairs
- Swap sunbaking for swimming
- Swap surfing the internet for surfing at the beach
- Swap the car for the bike
- Swap the car park closest to the entrance for one further away
- Swap the cinema for bowling
- Swap the driving range for playing a round
- Swap the escalator for the stairs
- Swap the half time food break for a half time kick of a ball in the back yard or park.
- Swap the lift for the stairs
- Swap the nearest kitchen and bathroom for ones further away
- Swap using the clothes dryer for hanging your clothes on the clothes line
- Swap using the remote for getting up to change the channel
- Swap video games for backyard games
- Swap waiting for the bus for walking to the next bus stop
- Swap watching sport for playing sport
- Swap watching the cricket for a trip to the park with a bat and ball
- Swap watching the footy for going for a kick with friends
- Swap watching the kids play for joining in
- Swap watching TV with the kids for flying a kite
- Swap your golf kart for walking the course
- When on the phone, swap sitting down for walking and talking
- When you go to the local shops, swap driving for walking
- Back to top
Nutrition
- Swap a chocolate bar for a small low-fat chocolate milk
- Swap a chocolate bar for a small piece of licorice
- Swap a family lunch at home for a family lunch at the park
- Swap a glass of fruit juice for a piece of fruit and water
- Swap a ham and cheese toastie for a multigrain toastie with lean ham and cheese
- Swap a handful of lollies for a handful of berries
- Swap a large coffee for a small coffee
- Swap a large portion of milk chocolate for a small piece of dark chocolate
- Swap a pack of lollies for a punnet of berries
- Swap an ice-block for frozen grapes, sliced bananas or oranges
- Swap an iced-coffee for a small fruit frappe
- Swap baking with white flour for baking with wholemeal flour
- Swap biscuits for fruit
- Swap cheese snacks for fresh fruit
- Swap cream for low-fat yoghurt or custard
- Swap fruit straps for fresh fruit
- Swap full-cream yoghurt for low-fat natural yoghurt and add your own fruit
- Swap full-fat cheese for low-fat cheese
- Swap high-fat crackers and dips for veggie sticks or water crackers with salsa
- Swap high-salt canned food, stock, sauces and biscuits for lower salt varieties
- Swap hot chips for a steamed or boiled potato with chilli flakes or herbs
- Swap potato chips for rice crackers
- Swap processed fruit juice for fresh fruit
- Swap regular peanut butter for a reduced-fat and low salt peanut butter
- Swap salt for chilli, lemon and/or herbs to flavour your meals
- Swap soft drinks for plain mineral water flavoured with a squeeze of lemon or lime
- Swap sugary snacks for a piece of fruit
- Swap two sugars in your coffee for one, then swap one for none
- Swap unnecessary snacking for a cup of tea
- Swap unplanned grocery shopping for an organised shop with a grocery list
- Swap your 'diet' mindset to a 'healthy lifestyle' mindset
- Swap your regular soft drink for plain water or soda water
- Back to top
Physical Activity
- Swap a catch up over coffee for something active like a walk, tennis, lawn bowls etc
- Swap a girls night in for a night out dancing
- Swap a night at the pub for a night out dancing
- Swap a stroll around the block for a brisk walk around the block
- Swap an ad-break snack for an ad-break wander
- Swap chilling in front of the TV for a walk around the garden
- Swap exploring the net for exploring your neighbourhood
- Swap getting off public transport at the front door for getting off a few stops before
- Swap paying someone to walk your dog for doing it yourself
- Swap sitting at the bar for hitting the dance floor
- Swap sitting for standing on Public Transport
- Swap snacking in front of the TV for standing up and doing the ironing
- Swap standing on the escalators for walking up the escalator or taking the stairs
- Swap the car park closest to the entrance for one further away
- Swap the cinema for bowling
- Swap the lift for the stairs
- Swap the nearest kitchen and bathroom for ones further away
- Swap using the remote for getting up to change the channel
- Swap waiting for the bus for walking to the next bus stop
- When on the phone, swap sitting down for walking and talking
- Back to top
Nutrition
- Swap a bowl of ice-cream and topping for a bowl of low-fat yoghurt with frozen berries
- Swap a cream pie for stewed fruit and custard
- Swap a creamy salad dressing for lime juice and herbs or balsamic vinegar
- Swap a large serve of meat for a smaller serve with extra vegetables
- Swap a meat loaded pizza for a vegetarian pizza with less cheese
- Swap a pizza dinner for a grilled lean meat and vegetable dinner
- Swap a regular ice-cream for a low-fat ice-cream
- Swap a sugary dessert for a low-fat milk coffee
- Swap a take-away meal for a quick and easy salad and grilled meat meal at home
- Swap a thick creamy sauce with meals for tasty spices
- Swap a TV dinner for an active picnic
- Swap a white pizza base for a wholemeal pizza base with your vegetarian pizza with a little cheese
- Swap apple pie for a baked apple
- Swap butter for thinly spread avocado
- Swap butter on a cob of corn for pepper on a cob of corn
- Swap butter on your baked potato for chilli or herbs
- Swap butter on your baked potato for low-fat yoghurt
- Swap coconut cream in cooking to evaporated skim milk with coconut essence
- Swap creamy desserts for some refreshing fruit
- Swap creamy, cheesy pasta sauces for tomato and herb varieties
- Swap deep frying for boiling, grilling or steaming
- Swap full-fat ice-cream for low-fat frozen yoghurt
- Swap getting take-away delivered for walking and picking up a healthy option yourself
- Swap hot fudge sauce for mashed berries
- Swap ice-cream for sorbet
- Swap large bowls for small bowls for when eating treats like ice-cream
- Swap munching on leftovers for saving them for tomorrow's lunch
- Swap roast potatoes cooked in animal fat for roast potatoes sprayed with olive oil
- Swap sausages and regular mince for lean meat or mince
- Swap soy sauce for a low sodium variety
- Swap tuna in olive oil for tuna in spring water
- Swap vegetable tempura for grilled vegetables
- When cooking, swap butter for cooking spray or a poly or mono unsaturated oil
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More tips and Advice
For more tips on healthy eating and getting active, please visit the Measure Up website from the links below: