10 healthy food swaps to help manage your weight

Published January 2026 | 5 min read
Expert contributor: Rebecca McPhee, accredited practising dietitian, Diabetes Australia
Words by Lucy E Cousins

Managing your weight doesn’t have to be overwhelming. These healthy food swaps can support your wellbeing and give you more energy.

If your clothes are feeling a little snug or you have type 2 diabetes (and are above a healthy weight), accredited practising dietitian Rebecca McPhee from Diabetes Australia says you may want to consider making some changes to your diet.

“Managing your weight can improve blood glucose management, reduce insulin resistance and decrease the risk of diabetes-related complications including damage to the eyes, nerves and kidneys, and increased risk of heart disease,” she explains.

It’s not just your physical health that stands to benefit. Studies show that making healthier choices can also boost your mood, energy levels and overall mental wellbeing.

The good news? Small, consistent, sustainable changes to your diet can make a big difference.

10 healthy food swaps for weight management

One of the simplest ways to manage your weight is to make healthy food swaps – substituting less healthy options with more nutritious alternatives. These are Rebecca’s tips.

1. Swap sugary drinks for fruit-infused water

It’s easy to forget how many kilojoules are hidden in drinks like sugary coffees, soft drinks, energy drinks, juice and alcohol – and “liquid kilojoules” can add up quickly. Instead, try water flavoured with fresh fruit like strawberries, lemon or lime slices or a squeeze of juice.

2. Swap butter on your toast for healthy fats

Using a smear of real butter on your toast is absolutely fine. But if you’re prone to using a lot, other spreads can boost your intake of healthy (unsaturated) fats. Try avocado, olive oil, tahini or 100% nut butters for a healthy alternative to butter.

3. Swap whole milk for skim, low-fat or plant-based milk

A splash of whole milk in your tea or coffee is okay, but if you consume a large amount of whole milk throughout the day, swapping to reduced-fat milk or unsweetened plant-based milk will reduce overall kilojoules.

4. Swap white bread for wholegrain alternatives

Wholegrain bread (including traditional sourdough) is higher in fibre than white bread, which can help you feel fuller for longer and less likely to overeat. Wholegrain bread has a low glycaemic index (GI), which means the carbohydrate is broken down and converted into glucose more slowly compared to white, high-GI bread.

5. Swap protein bars for a hard-boiled egg

Store-bought protein bars can be high in added sugars, artificial sweeteners and ultra-processed ingredients. For a cleaner energy hit, snack on a hard-boiled egg, which can provide around 6g of protein.

6. Swap sweetened or flavoured yoghurt for Greek or natural yoghurt

Some flavoured yoghurts can have up to three or four teaspoons of sugar per 100g. Greek yoghurt or natural yoghurt tends to be lower in added sugars, carbohydrates and kilojoules. You can add your own fruit, like blueberries or strawberries, for extra sweetness and flavour. The Heart Foundation recommends choosing reduced-fat yoghurt if you have heart disease or high cholesterol.

7. Swap potato chips for vegie sticks and dip, unsalted nuts

While packets of chips can be an easy snack, they often contain processed carbohydrates, unhealthy fats and sodium. For a healthy alternative to potato chips, prepare fresh vegie sticks and hummus, or choose unsalted nuts, which provide protein, healthier fats and fibre.

8. Swap sugary cereal for wholegrain cereals

Instead of sugary options, try wholegrain cereals or make your own low-GI toasted granola, using oats, nuts and seeds. Lower-GI foods are digested more slowly, meaning you’ll feel fuller and be less likely to reach for a mid-morning snack.

9. Swap store-bought sauces for herbs and spices

Ready-made sauces can be high in sugar and salt. Instead, look for no-added sugar spice mixes or make your own marinades. If you’re buying tomato, BBQ or other sauces, always opt for low-salt and low-sugar options.

10. Swap cocktails for a shandy or wine spritz  

There are hidden kilojoules in sugary cocktails, drink mixers and alcohol. Alternate alcoholic drinks with glasses of water and opt to dilute beer with low-kilojoule lemonade and wine with soda water.

If you’d like to change your relationship with alcohol, the Daybreak app^* offers 24/7 digital support and connects you with a like-minded online community. Plus, you can use the HCF Healthful app^{^} to track your health goals with a personalised Health Score.

What foods should you avoid?

All Australians should limit processed, refined foods – not just people living with type 2 diabetes, says Rebecca. For example, limit or avoid regular takeaway meals, confectionery like chocolate, lollies, biscuits and cakes, sugar-sweetened drinks and refined savoury snacks.

“These foods are typically high in unhealthy fats, sugar and salt, and should therefore be regarded as ‘sometimes foods’.”

Other foods to limit are processed meats, which are high in salt and saturated fat. Alcohol can add unnecessary kilojoules to your diet and can increase the risk of various health problems, like heart disease, cancer and mental health conditions.

“Always bear in mind that diabetes runs in families and weight management may not always be the main reason for the condition developing,” adds Rebecca. “Genetics, family history, age and certain medical conditions are all risk factors as well, and these aren’t modifiable.”

Other things to avoid if you’re watching your weight

There are many different reasons why Aussies can find it difficult to manage their weight. Below are a few other things to watch out for.

• Large portion sizes: Larger portion sizes (even of healthy foods) can lead to a higher overall energy intake, says Rebecca. This is why practising portion control, especially with family meals, is often recommended as a key strategy for weight management. Eligible HCF members⁺ can tap into resources through Healthy Families for Life to build healthy habits.
• Fad diets: Drastically cutting kilojoules or eliminating entire food groups may lead to short-term weight loss, but most people regain the weight once they return to normal eating habits, says Rebecca. For recipes and advice, eligible HCF members can access the evidence-based CSIRO Total Wellbeing Diet^# for free or discounted depending on their cover.
• Relying on artificial sweeteners: A recent study found both sugar and artificially sweetened drinks increase your risk of developing type 2 diabetes. Consuming artificial sweeteners may also impact our health, food choices and eating behaviours, as they could lead us to seek out high-sugar foods as a “reward”.

Build healthier eating habits

Need a little help making nutritious choices stick? Eligible members can get free access or save on the evidence-based CSIRO Total Wellbeing Diet^#. Created by Australia’s national science agency, it combines a high-protein, low-GI eating plan with exercise and proven weight management tools to help improve habits and create lifelong positive behaviours.