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Join Change4Life's Smart Swaps campaign for tasty, healthier meals.

Smart swaps for tasty, healthier meals

Each year, thousands of us make a New Year’s resolution to kick-start a healthy lifestyle for ourselves and our families by changing our diet for the better.

Big changes might include eating more fruit and vegetables, cutting down on alcohol or eating less fatty foods, however the secret to enjoying tasty, healthier meals could be in the small detail. Change4Life’s Smart Swaps campaign helps you reduce the amount of sugar, fat and calories in your diet by swapping everyday food and drinks for lower-fat or sugar-free alternatives.

Five Smart Swaps

  • Carbonated, sugary drinks – By swapping out regular fizzy drinks for sugar-free equivalents you can save up to 750g of sugar per family over the course of four weeks. Even healthier swaps include choosing milk and water over a glass of pop.
  • Milk – Make the switch from whole milk to semi-skimmed milk and your family will save up to a third of a pint of fat over a four-week period. If you currently drink semi-skimmed milk, replacing this with skimmed milk will save around 125ml of fat.
  • Cereal – Breakfast is known as the most important meal of the day but only if you are eating the right things. Swap sugary cereal for a plain cereal and your family will save 83 sugar cubes over the course of four weeks.
  • Cheese – Delicious melted on a jacket potato or a pizza, choose reduced fat cheese over full fat and you will help your family save nearly a third of a pint of fat during four weeks.
  • Butter – A swap to lower-fat  butters or spreads from regular products will save up to three-quarters of a pint of fat per family over four weeks, and still give you that creamy taste in your mash or scrambled eggs.*

Swap, don’t stop

The good news is that swapping doesn’t mean stopping, so you can still enjoy your favourite foods and ingredients as part of tasty, healthier meals.

In fact, products such as milk and dairy are great sources of protein and calcium when included in a balanced diet. Swapping out full fat versions for healthier choices ensures that you still get the goodness, while restricting your family’s intake of fat.

Save fat, save money

It is easier than you think to make changes for the whole family, while also keeping an eye on the purse strings.

Try swapping takeaways for home cooking and you could be up to £800 a year better off.* Making vegetables the main event in a meal can also cut your food bills as they tend to cost less than meat – not to mention being lower in fat.

Reduce the amount of salt in your family’s diet by swapping out for herbs, spices or pepper. You can add extra flavour to any recipe by including ginger, basil, coriander or curry powder for a little bit of a kick.

Let calories be your guide

All food packaging features nutritional information and this should be used as clues to what you should be eating each day.

Breakfast – 400 calories

Lunch – 600 calories

Evening meal – 600 calories

By following this breakdown, which includes any drinks or desserts you have with your meal, you will have some calories left over for enjoying some healthier snacks throughout the day.

Sign up to the Change4Life Smart Swaps campaign

Click here to sign up to the Change4Life SmartSwaps campaign and you’ll receive a pack with a Smart Swapper full of healthier swaps and meal ideas. It also includes money-off vouchers, fridge magnets, emails and texts packed with recipes and tips to help you make healthier changes to you and your family’s diet.

Asda is in support of Change4Life. In order to maintain a healthy weight we need to both eat better and move more. Many families are making changes that will help them live healthier and longer lives. Search Change4Life.

*Saving calculations based on average purchase by a sample of families (Kantar 2013).

Smart Swap is a registered trade mark of the Licensor and is used under licence.



Important ASDA Disclaimer: Neither Triad Retail Media UK Limited nor its publisher make any representations as to the accuracy or efficacy of the information provided nor do they assume any responsibility for errors, omissions or contrary interpretation of the subject matter herein. Special written permission is required to reproduce in any manner, in whole or in part.

All content, including but not limited to, recipe and dietary information provided herein, is for educational purposes only. It is provided “as is” and as such, the accuracy of same is not warranted in any way. Such content is intended to supplement, not substitute for, the diagnosis, treatment and advice of a medical/health professional. Such content does not cover all possible side effects of any new or different dietary program. Consult your medical/health professional for guidance before changing or undertaking a new diet. Advance consultation with a medical/health professional is particularly important if you are under eighteen (18) years old, pregnant, nursing, or have health problems. Never disregard professional medical advice or delay in seeking it because of something you have read on this website!

If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all food products prior to consumption. Allergens and their derivatives can have various names and may be present in some food brands but not others. If the ingredient list is not available on the food product, check with the food manufacturer, or do not consume the product. If you have a food allergy, speak to your medical/health professional and/or a registered dietitian for a comprehensive list of foods and their derivatives to avoid prior to using any recipe or following any suggestions. Neither the author, publisher nor Triad Retail Media UK Limited assume any responsibility for errors, omissions or contrary interpretation of the subject matter herein.