Healthy foods swaps with Waitrose


With the new year in full swing and in the month where lots of families up and down the UK make resolutions of change, Waitrose challenged me to see if I could make some healthy food swaps to make our family diet healthier without changing it altogether.

I’ve already made a few swaps to my diet over the last few months (following the Slimming World plan and have lost 45lb to date) but haven’t forced my diet on my hubby and Little Mr. I thought the Waitrose food swap challenge would be a good way to change a few things around in the kitchen to see a) if the boys noticed b) to get them eating more vegetables and fruit and c) to cut down on their sugar intake, especially hubby.

Waitrose are challenging the Great British public to make some small changes to their diet in the hope that they will contribute to a healthier diet. Waitrose have suggested some meal and snack swaps that encourage families to eat more fruit and vegetables, to save on the calories they eat and help families get additional fibre and vitamins into their diet.

waitrose breakfast

Waitrose nutritionalist Nathalie Winn asked me for examples of what meals would feature on a regular list of weekly meals and offered us a list of swap suggestions to see if she could help to make our weekly diet a little more nutritious.

The swaps Nathalie suggested

– Try alternating between Weetabix and porridge for breakfast with a handful of fresh or frozen berries instead of toast and croissant – this will add additional fibre and a portion of your 5 a day.

– Try halving the amount of sugar you add to your hot drinks (or better still, not adding any) for just a week and see how you find it.

– Add two portions of fish to your week with at least one portion being oily e.g. salmon, mackerel, fresh tuna. A portion of fish is about 140g.

How we found the swaps

Hubby and Little Mr have swapped their usual weetabix for porridge this weekend with fresh strawberries and raspberries and I believe they enjoyed them. It’s nice to tuck into a bowl of warm porridge on a chilly Sunday morning.

I don’t have sugar in my hot drinks but I do have artificial sweetener in my tea. To try and reduce the amount of sweetener I have, I’ve tried drinking tea without any sweetener at all and it’s really odd. I haven’t enjoyed my tea without it being sweet so I’m not sure how I can drink it with nothing in it.

I really don’t like much fish so haven’t added any into my diet but I have given Little Mr fish for his evening meals this week and hubby has enjoyed more fish in his diet.

What swaps we’ll keep

Porridge on a weekend

Semi-skimmed milk for whole milk (apart from Little Mr who is still on full fat milk)

Reducing the sugar content in tea (both hubby and I)

There’s some brilliant ideas from Waitrose about how to change your diet. Even if it’s as simple as having wholemeal bread over white bread and choosing infused water over fruit juice. For more swap ideas, head over Waitrose and see where you could make some simple changes to help get a more balanced diet for you and all the family.

Disclaimer: We were given a voucher to spend at Waitrose for the purpose of this post. We spent our voucher online and bought a weeks worth of shopping to enable us to try out the swaps. 

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  • Reply Becky 28/01/2015 at 7:47 pm

    45lbsi s awesome I started just after Christmas and have lost 11 so far only 78 to go!! You inspire me

    • Reply Emma Shilton 28/01/2015 at 9:02 pm

      Thank you Becky, well done on your weightloss too, that’s fantastic x

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