Free swap list · 50+ everyday swaps
Over 50 everyday food swaps: what to try instead when a craving hits. No ban list.
You'll get the list straight to your inbox. You'll also join my list, where I share tips about your relationship with food now and then. One click to leave.
Why I put this list together
You don't need a perfect diet.
This is a toolkit for the moments when you want to try a familiar food a little differently. Some swaps will suit you and some won't. You only find out by trying.
Who this is for
- For you, if you want to eat familiar food without constantly turning things down.
- For you, if you want to try one small swap at a time instead of changing your whole diet.
- For you, if you want to notice how a small swap affects taste, fullness and your everyday life.
No weighing, no counting here.
How to use the list
Three steps, no rulebook:
- Pick one. Choose a food you eat often. Try one swap at a time.
- Try it for a week. Give your sense of taste time. The first time does not yet tell you whether the alternative suits you.
- Notice how the swap affects you. Pay attention to taste, fullness and how the alternative fits into your everyday life.
The list has 50+ swaps across seven food groups: grains, sugar, dairy, sauces, oils, drinks, and snacks.
Why this is personal for me
I weighed 134 kilos and had just been diagnosed with type 2 diabetes.
The change started when I began to understand my own relationship with food.
- 134 kilos, my highest weight.
- Type 2 diabetes diagnosis.
- Food swaps as one part of a wider change.
When I changed what and how I ate, my weight dropped by 45 kilos, my type 2 diabetes went into remission, and in the end I came off my medication.
These are my results. They do not tell you what will happen to anyone else. This list is not medical advice. If you take medication or have a health-related special need, discuss any changes with your own doctor.
The list gives you over 50 options. Try which of them suit your everyday life.
Download the full swap list
Free swap list, 50+ swaps. It comes to your inbox.
You'll get the list straight to your inbox. You'll also join my list, where I share tips about your relationship with food now and then. One click to leave.