Simple Food Swaps to Eat More Healthily

Most people think that overweight people eat a lot or that people who have heart disease, cholesterol or diabetes is purely caused by poor genes.  In fact, poor food choice is just as important cause of being unhealthy as the amount of food eaten. 

The type of drinks and food you consume everyday can have the biggest impact on your body health well-being and weight.  Choosing healthier foods is easier than you think and by changing just a few eating habits, you can make a big difference and calories savings to your health.

Click Joanna Soh video on Ultimate Malaysia Food swaps

Simple Rules

  • Eat fewer foods high in calories, fat, salt and sugars and swap them for healthier alternatives such as more fruit and vegetables
  • Eat regularly and in correct portions
  • Eat healthy snacks (and avoid processed fast foods)
  • Drink plain water or tea (and avoid sweetened drinks or carbonated soda)


  • Choose raw vegetables or fruits over salty snacks (like chips or muruku).  A bag of chips or fried snacks is high in sodium and often contains unhealthy saturated fats
  • Instead of carbonated sweetened drinks, bubble tea or sugared coffee drinks, drink green or black tea which are naturally sugar-free and have antioxidants which are beneficial to the body
  • If you do miss sweet treats such as cookies, cakes and pastries, take a dark chocolate instead because they contain flavanols which may be more healthy than the other sweet snacks
  • Try a salmon steak instead of a beef steak because it contains health omega-3 fatty acids and have less cholesterol
  • Swap starchy vegetables such as potatoes for green leafy vegetables which are higher in fibre, have less calories and make your full faster

Discuss your diet plan with your dietician or nutritionist to help you eat more healthily

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Disclaimer. TELEME blog posts contains general information about health conditions and treatments. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. The information is not advice and should not be treated as such. 

If you think you may be suffering from any medical condition, you should seek immediate medical attention from your doctor or other professional healthcare providers. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

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