With a Food Swap, you take a small step within what you already eat and drink. It really is about taking a small step. We know that small steps are easier to maintain. And such a small step quickly becomes a new habit. At some point, you no longer have to think about it. So it’s quite convenient.

What suits you?

A Food Swap is personal. What feels like a small food swap to one person may be a big step for you. If you choose a step that is too big, you are less likely to follow through. So choose a swap that is a small step for you. One that makes you feel: I can do this.

How do you make your own Food Swap?

You can make a Food Swap for your health, for the environment, and preferably for both at the same time. You choose, every day anew. But how do you make your own Food Swap? Below, the Netherlands Nutrition Centre gives 4 options. You don’t have to try them all at the same time. Give them a try.

Go from unhealthy to healthy

Are you familiar with the Wheel of Five? It lists healthy products. With this Food Swap, you move from something that is not included in the Wheel of Five to something that is. You often also move from something that has been heavily processed in a factory to something that is less processed or fresh. That is often better for the environment too. For example: swap soft drinks for water, juice for tea, biscuits for fruit, or white bread for whole-wheat bread. Would you like some help with this? Then use the ‘Kies Ik Gezond?’ app. Search for or scan a product. Is it not included in the Wheel of Five? You will then receive tips for making healthier choices.

Move towards something less unhealthy

With this small Food Swap, you move from unhealthy to less unhealthy. For example, you can swap a doughnut for a biscuit, ice cream for a water-based ice lolly, chocolate spread for apple syrup, or a sugary soft drink for the diet version. That is also a Food Swap. The ‘Staat dit in de schijf?’ tool is a useful aid for this Food Swap. Choose a product and a quantity. Is it not included in the Wheel of Five? Then view the alternatives.

Take a smaller portion

A Food Swap can also be a step towards a smaller portion. Swap a whole bag of crisps for a small bowl. Swap a ‘large’ or ‘medium’ soft drink for a ‘small’. Choose small fries instead of large fries. Swap a large pink iced cake for a mini version. And so on.

Swap animal-based foods for plant-based foods

You can also take a step from having meat once to, for example, nuts, kidney beans, brown beans, chickpeas, lentils, or tofu. Or swap processed meat on bread for something plant-based, such as 100% peanut butter, cucumber slices, banana slices, or hummus.

On the Netherlands Nutrition Centre’s website, you will find 18 Food Swaps, divided into 3 themes:

  • Breakfast and lunch
  • Hot meal
  • Drinks and snacks