Eat this, not that: Healthy food swaps dictionary

Healthy alternatives by health goal

1. Healthy alternatives for weight loss

Key principles:

• Prioritise fibre foods to support satiety and slower digestion.
• Include high-quality protein sources for muscle maintenance
• Reduce added sugars and refined carbs for balanced blood sugar
• Choose healthy fats (wild fish, nuts, seed) for satiety
• Practice portion awareness with a smaller plate
• Ensure slow and mindful eating

Top swaps:

• White refined bread > Wholegrain seeded sourdough

High fibre, balanced blood sugar

• Cereal > Overnight oats with seeds and berries

Soluble and insoluble fibre and balanced macronutrients

• Pizza > Wholewheat or cauliflower base with extra vegetables

Slower digestion, nutrient-dense

• Chicken Nuggets > Homemade baked chicken or turkey strips

Unprocessed, lower in additives and controlled salt content

• Vegan Burgers (processed) > Homemade veggie burger with legumes, oats, seeds

High protein & fibre, no additives and addictive chemicals

2. Healthy alternatives for diabetes and blood sugar balance

Key principles:

• Avoid refined carbs and added sugars for balanced blood sugar
• Prioritise low-GI, high-fibre carbs for slower sugar release
• Include protein and healthy fats with meals to stabilise glucose
• Combine nutrition with other lifestyle habits (exercise, stress management)

Top swaps:

• Cereal > Porridge oats with seeds and berries (and added protein powder)

Slow-release energy, high fibre

• White refined bread > Wholegrain seeded sourdough

Stabilises blood sugar

• French Fries / Roast Potatoes > Root vegetable mash

Lower glycaemic impact

• Jam > Homemade fruit purée with chia seeds

High fibre, no refined sugar

• Pizza > Wholewheat or cauliflower base with extra vegetables and protein source

Slower digestion, nutrient-dense

3. Healthy alternatives for hormone balance

Key principles:

• Blood sugar and insulin balance are crucial for hormonal health
• Reduce refined carbs and added sugars to support balanced blood sugar
• Include anti-inflammatory healthy fats (wild fish, nuts, seeds, EV olive oil)
• Good-quality protein with meals to support satiety and metabolism.
• Focus on whole foods, high-fibre vegetables and legumes

Top swaps:

• White refined bread > wholegrain seeded sourdough

Elimination support, steady blood sugar

• Cereal > Overnight oats with seeds and berries

Diverse microbiome, protein, antioxidants

• Milk > Hemp milk

Omega-3s, healthy fats

• Pizza > Homemade sourdough vegetable pizza

Nutrient-dense, low-processed

• Nuggets / Sausages > Homemade baked chicken strips or bean/lentil sausages

High protein, plant-based fibre

4. Healthy alternatives for gut health

Key principles:

• Diet diversity supports a varied gut microbiome
• Include fermented foods (e.g., yoghurt, kefir, kombucha) for probiotics
• Prioritise prebiotic fibres from whole grains, seeds, and vegetables
• Support the gut-brain axis with CBD; stress and mood can affect digestion
• Reduce processed foods and additives that can irritate the gut

Top swaps:

• Alcoholic Beverages > Kombucha or sparkling water with a splash of juice

Probiotics, hydration

• Traditional Dairy > Organic Greek yoghurt with berries, seeds, and honey

Fibre, probiotics, antioxidants

• Bread > Wholegrain seeded sourdough

Fermentation aids digestion

• Jam > Homemade fruit purée with chia seeds

High fibre, gut-supportive

• Vegan Burgers > Homemade veggie burger with legumes, oats, seeds

Fibre-rich, minimally processed

5. Healthy alternatives for balanced mood

Key principles:

• Antioxidants reduce oxidative stress and support brain health
• Include foods rich in amino acids (e.g., L-theanine from teas, tryptophan from dairy)
• Maintain stable blood sugar to prevent mood swings
• Omega-3 fatty acids support neurotransmitter function and emotional balance
• Combine nutrition with lifestyle habits (sleep, movement, CBD for stress/anxiety support)

Top swaps:

• Energy Drinks > Matcha green tea

Steady caffeine, calming effects, antioxidants

• Jam > Homemade fruit purée with chia seed

Antioxidants, fibre

• Cow’s Milk > Hemp milk

Omega-3 fatty acids

• Standard Yoghurt > Organic Greek yoghurt with berries and seeds

Protein, antioxidants, probiotics

• Chocolate Drinks > Unsweetened cocoa with plant milk and cinnamon

Antioxidants, stabilises mood

Healthy food swaps by meal: breakfast, lunch, dinner and snacks

1. Breakfast

Here's your healthy breakfast food swaps table for guidance:

Instead of…	Eat this…	Why
Sugary boxed cereal	Overnight oats with seeds & berries	High fibre, antioxidants, steady energy
White toast	Wholegrain seeded sourdough	Supports gut health & blood sugar balance
Flavoured low-fat yoghurt	Greek yoghurt with berries & seeds	Higher protein, probiotics, lower sugar
Chocolate spread or jam	Homemade fruit purée with chia	Fibre + omega-3s, no sugar spike
Energy drink or strong coffee	Matcha green tea	Calm, focused energy without crashes

2. Lunch

Here's your healthy lunch food swaps table for guidance:

Instead of…	Eat this…	Why
White bread sandwiches	Wholegrain seeded sourdough	Fibre for gut health & satiety
Processed ham & cheese	Unsmoked nitrite-free ham or organic roast ham	Less inflammation & sodium
White wraps	Organic wholegrain wraps	Slower digestion, better blood sugar
Tinned soup	Fresh soup with added bone broth	More protein, minerals & gut support
Tuna mayo	Sardines or fresh salmon	Higher omega-3s, better for heart & brain

3. Dinner

Here's your healthy dinner food swaps table for guidance:

Instead of…	Eat this…	Why
White pasta	Wholewheat or legume pasta	Higher fibre, more protein
White rice	Wholegrain or sprouted rice	Slower energy release
Processed sausages	Homemade bean or lentil sausages	Fibre-rich, anti-inflammatory
Chicken nuggets	Homemade chicken strips (unbreaded)	High protein, no additives
Frozen battered fish	Wild salmon or mackerel fillets	Omega-3s for hormones & heart

4. Snacks

Here's your healthy snacks food swaps table for guidance:

Instead of…	Eat this…	Why
Milk chocolate biscuits	Dark chocolate, nuts & seeds trail mix	Healthy fats, antioxidants, satiety
Ice cream	Berry & yoghurt or kefir ice cream	Gut-friendly, lower sugar
Fizzy drinks	Infused water or sparkling water with fruit	Hydration without sugar
Jam on toast	Chia fruit purée	Fibre, omega-3s, blood sugar balance
Chocolate drinks	Unsweetened cocoa with plant milk & cinnamon	Mood-boosting without sugar crash

Where CBD fits into a healthy diet and lifestyle to achieve your goals

Food is a powerful foundation for health – but it’s not the whole story.

The body’s nervous system, stress levels, sleep quality and inflammation all directly influence how the body uses food, stores energy and regulates hormones. This is where CBD can play a valuable and supportive role.

CBD works with your nutrition, sleep and lifestyle habits to help your body respond better to the healthy choices you’re making.

If you have a medical condition, are pregnant, or take prescription medication, always speak to your GP or healthcare professional before using CBD.

1.     How CBD supports the body

CBD works with your endocannabinoid system, a network involved in regulating:

• Stress and mood
• Sleep and circadian rhythm
• Inflammation and pain
• Appetite and metabolism

When this system is supported, the body is better able to maintain balance (also known as homeostasis), which makes healthy eating feel easier and more effective.

2.     CBD, stress and food choices

Chronic stress raises cortisol, which:

• Increases cravings for sugar and refined carbs
• Encourages fat storage (especially around the middle)
• Disrupts digestion and gut health

CBD may help calm the nervous system and reduce stress reactivity, making it easier to:

• Avoid emotional eating
• Make calmer food decisions
• Digest food more effectively

When stress is lower, blood sugar is more stable - and the healthy swaps in this guide work far better.

3.     CBD, sleep & appetite regulation

Poor sleep disrupts hunger hormones:

• Ghrelin (hunger) goes up
• Leptin (fullness) goes down

This is why tired people crave sugar, snacks and quick energy.
CBD can support deeper, more restorative sleep - helping regulate appetite, improve energy levels and support motivation for cooking, movement and self-care.

4.     CBD, inflammation & gut health

Many modern diets and lifestyles increase inflammation, which affects:

• Insulin sensitivity
• Hormone balance
• Joint pain and fatigue
• Digestive health

CBD has anti-inflammatory properties that may help support:

• Gut lining integrity
• Recovery after exercise
• Hormone and immune function

This creates a healthier internal environment for the fibre, probiotics and nutrients in your food to do their job.

Personalised support designed for you

Nutrition and lifestyle medicine is deeply individual.

That’s why Provacan offers nutrition consultations to support you alongside your CBD and food choices.

You can book:

• 15-minute short consultations: for quick guidance on CBD, supplements or food swaps
• 50-minute full consultations: for in-depth support with blood sugar, hormones, gut health, weight or long-term wellbeing support

These sessions help you connect the dots between what you eat, how you feel and how CBD fits into your lifestyle – so your health plan actually works for you.

Healthy food swaps: where to start?

Changing your diet doesn’t have to feel overwhelming. The key is small, consistent steps – the kind that stick long-term.

Here’s how to make healthy swaps part of your routine:

1. Start small

   Pick 1–2 “Eat this, not that” swaps per week. Once a swap becomes easy, add another. Little wins build momentum.

2. Focus on one health goal at a time

   By focusing on one goal, you avoid overwhelm and can see real results faster.

3. Plan your next shop

   Use the guidance tables in this guide to make a list of swaps. Organise your shopping by sections (bread, snacks, dairy, protein, drinks). Planning ahead reduces impulse buys and makes healthier choices the default.

4. Track your progress

   Keep a food & symptom diary for 1–2 weeks. Use one sheet per week (print again for week 2 or beyond), tick the health goals you’re focusing on and note what you eat, how you feel, energy levels, digestion, mood and cravings. Tracking helps you see patterns, understand which swaps make the biggest difference, and fine-tune your approach.

Eat this, not that: Key takeaways from our nutritionist

Eating healthier doesn’t have to be complicated. Small, practical swaps - like choosing seeded sourdough over white bread, overnight oats over sugary cereal, or homemade veggie burgers instead of processed ones – can make a big difference to your energy, digestion, blood sugar, and how you feel.

Focus on one health goal at a time, plan your shopping with intention, and track how different foods make you feel. These simple strategies help you make lasting changes without feeling restricted or overwhelmed.

Remember, food is a foundation, but it works best alongside restorative sleep, stress management, movement, and supportive habits like CBD supplementation. Listen to your body, celebrate small wins, and keep building habits that support your long-term health.

With consistency, awareness, and a few smart swaps, healthy eating can become effortless, enjoyable, and truly nourishing.