Healthier low-cost meal and snack alternatives
Choosing healthier meals and snacks can help you and your family have better health and wellbeing. Even small changes can lead to big benefits.
Healthier snacks and meals at home
Here are some ideas for healthy swaps when you’re planning and preparing meals and snacks at home.
Choosing healthier snacks can help you and your family get the nutrients you need. Healthy snacks can help maintain your energy, focus and concentration. They can also help you feel fuller for longer.
‘Sometimes’ foods and drinks (also known as discretionary or occasional food and drinks) are mostly low in nutrients and high in added salt (sodium), added sugars and saturated fat. Examples include pastries, cakes, muffins, crisps, biscuits and sugar-sweetened drinks like soft drinks, sports drinks, energy drinks, fruit drinks and alcoholic drinks.
Try swapping ‘sometimes’ foods and drinks for healthier options such as:
- vegetables (carrot, celery or cucumber sticks, cherry tomatoes, capsicum strips with a hummus dip)
- fruit including fresh, canned (in natural juice) or dried fruit
- unsalted nuts
- reduced fat milk, cheese or yoghurt (and plant-based alternatives with added calcium)
- wholegrain bread or crackers
- plain popcorn
- raisin or fruit bread.
Preparing ahead can make it easier to choose healthier snacks at home or on the go. You could:
- chop vegetables like celery or capsicum into sticks and store them in the fridge
- pack snacks like fruit or nuts the night before work or school
- make or buy plain popcorn and store it in snack-sized portions.
When buying packaged snacks, check the Health Star Rating on the label - the more stars, the healthier the choice.
Explore our healthy recipe library for more easy, healthy snack ideas.
Try to make water your family’s main drink. For children, drinking water supports healthy growth and brain development. Tap water contains fluoride, which helps protect your teeth from decay. Drinking water also helps to keep your teeth and gums healthy.
For a bit of flavour, try adding cucumber slices or mint leaves to your water.
Milk is another healthy drink choice. It provides protein, calcium, magnesium, potassium and zinc — nutrients that help build strong bones and teeth.
- Children aged 2 to 5 years can drink full-fat and reduced-fat milk, including powdered milk or ultra heat treated UHT (or long life) milks.
- Low-fat and skim milk are not recommended for children under 5 years.
For plant-based alternatives, consider drinks such as unsweetened soy, oat, almond or rice milk with added calcium.
You might also like to think about how much alcohol you drink. Alcohol is a ‘sometimes’ drink and doesn’t give you any nutrients but contains a lot of energy. If you’re drinking alcohol, it may also cause you to make less healthy eating choices.
Learn more about alcohol and your health or visit Your Room for more information.
Prepare healthier meals
When cooking at home, try choosing healthier ingredients and recipes. Here are some easy swaps.
Popular option | Healthier option |
|---|---|
 Steak and chips |  Beef and vegetable stir-fry (or swap beef with tofu if you’re vegetarian) |
 Ham and cheese quiche |  No pastry mini quiches |
 Fish fingers and chips | |
 Chicken nuggets and chips | |
 Sausage sandwich |
Healthier eating when you’re out
Here are some ideas for making healthier choices when you're eating out or ordering takeaway.
When ordering in a café or restaurant, choose sides from the 5 food groups where possible. It can help to look for foods that are fresh. For example, consider switching garlic bread or fries for side salads or vegetables.
Some café, restaurant and takeaway meals can be large. They can also be high in salt (sodium), sugars and saturated fat. You could:
- order an entrée size instead of a main
- add a side of vegetables or salad for extra nutrients and fibre
Dishes that are deep fried, served in pastry or cooked with cream are often high in kilojoules and saturated fat. Look for dishes are steamed, grilled, barbequed, roasted or stir-fried instead.
Ask for sauces, gravy or dressings on the side so you can choose how much to use. Tomato based sauces are a healthier option than creamy sauces.
Look for healthier meals
Depending on where you live, you might be able to choose takeaway places and restaurants that give you healthier food options. Here are some ideas and swaps to try.
| Popular option | Healthier option |
|---|---|
 Chicken parmigiana and chips |  |
 Indian butter chicken and naan |  |
 Meat pie with creamy mashed potato |  |
 Doner kebab |  |
 Burger with bacon and fries |  |
 Eggs benedict |  |
 Pancake stack with ice-cream or cream |  |
 Pad Thai |  |
 Loaded supreme pizza with thick crust |  |