Make the Switch

By Emma Thompson, Musculoskeletal Therapist

Transitioning to a healthier lifestyle can be quite overwhelming. Often our biggest downfall is implementing too many changes at once. Making smaller adjustments to begin with ensures that we stay motivated and limits the risk of feeling deprived of the foods that comfort us.

The below foods are commonly found in most Australian households. By making the switch from low-nutrient options to more nutrient-dense foods you are already implementing healthier options without creating too much disruption, and are well on your way to cleaner living.

Food Group Low Nutrient Density High Nutrient Density
Salt Table Salt Celtic Salt, Himalayan Salt, Black Lava Salt
Sugar Refined White
Raw Honey, Rice Malt Syrup, Maple Syrup,
Oils Vegetable Oil,
Canola Oil
Extra Virgin Olive Oil,
Coconut Oil
Spreads Margarine Organic Butter, Ghee, Avocado
Rice White Rice Brown Rice, Quinoa, Wild Rice, ‘Cauli’ Rice
Pasta White Pasta Buckwheat Pasta, Spelt Pasta, Vegetable Spirals
Bread White Bread Freshly Baked Sourdough
Milk Low-Fat Milk,
Soy Milk
Organic Milk, Plant Based Milks