Soft drink or cola

Fizzy water with a mint leaf and cucumber, or a glass of water with ice cubes made from fruit

• This reduces your sugar and kilojoule intake, and the risk of tooth decay and diabetes.

Fruit juice

One piece of fruit

• If you only have fruit juice, you'll miss out on dietary fibre.

Muesli with added sugar or dried fruit

Plain porridge oats with berries or banana

• Porridge oats are wholegrains and can help lower LDL (bad) cholesterol.
• Many commercial mueslis are high in sugar and salt.
• Muesli with sweetened dried fruit and banana chips may add even more sugar.

White bread

Wholegrain or multigrain bread

• Wholegrains are higher in fibre than the refined grains in most white bread, so they keep you fuller for longer.
• They can also reduce LDL (bad) cholesterol.

Fruit-flavoured yoghurts

Plain or Greek yoghurt with fresh fruit

• Plain unsweetened yoghurt has substantially less sugar than flavoured yoghurt.
• Adding fresh fruit to plain yoghurt boosts your dietary fibre and antioxidant intake.
• If you choose Greek yoghurt, there is about twice as much protein as regular yoghurt — this will keep you fuller for longer.

Coffee shop muffin

Hard-boiled egg, handful of unsalted or dry roasted nuts

• Swap your mid-morning muffin, which is high in refined carbohydrates (including sugar) and kilojoules for protein-heavy snacks.
• Try a hard-boiled egg or handful of nuts (for example, almonds or walnuts) and seeds.

Potato crisps

Raw vegetable sticks (for example, carrots, celery or capsicum) and hummus, avocado or natural yoghurt dip

• Most potato crisps are high in saturated fat, salt and kilojoules.
• Replacing crisps with fresh raw vegetable sticks dipped in hummus or yoghurt boosts your vegetable intake.
• Eating vegetables is linked to a reduced risk of gaining weight and of getting some cancers.
• Make sure to pick a hummus brand with low levels of salt.

Store-bought salad dressings

Homemade salad dressing made with extra virgin olive oil and lemon or balsamic vinegar

• Extra virgin olive oil is loaded with antioxidants and has proven benefits for weight control and heart health.
• Store-bought salad dressings are often full of sodium — it’s best to avoid lots of sodium because it raises blood pressure.
• Store-bought dressings can contain large amounts of sugar too.

Supermarket pasta sauce

Homemade pasta sauce with fresh tomatoes, onion, garlic, herbs and fresh vegetables

• Most supermarket pasta sauces are packed with sugar and salt.
• By making your own sauce, you can reduce your kilojoule, sugar and salt intake. You can also increase your vitamin and antioxidant intake.

Ice cream

Frozen mango or half a banana frozen on a stick and dipped in dark chocolate

• Ice-cream is high in carbohydrates (sugars), fat and kilojoules, and low in nutrients.
• Frozen mango is also high in carbohydrates, but has the added health benefits of being high in fibre, vitamin C, and antioxidants.
• Banana is also high in fibre, vitamin C and antioxidants. It’s also high in potassium, which may reduce blood pressure.
• Dark chocolate (in moderation) has many health benefits, including antioxidants.