Here is an updated page to Swop it
Need source files
| Swop | For |
| of ice-cream | bowl of low-fat yoghurt with frozen berries |
| Caesar salad | garden salad |
| cheese platter | fresh fruit platter |
| cream pie | stewed fruit and custard |
| creamy salad dressing | lime juice and herbs or balsamic vinegar |
| a ham and cheese toasty | A multigrain toasty with lean ham and cheese. Cottage cheese or Ricotta |
| meat loaded pizza | Vegetarian pizza with low-fat cheese. I have a good pizza suggestion. |
| pizza dinner | grilled lean meat and vegetable dinner |
| a take-away meal | quick and easy salad and grilled meat meal at home |
| quick and easy salad and grilled meat meal at home | with meals with tasty spices low in sugar and salt |
| butter | Reduced-fat margarine or removed completely from your diet, there is plenty of moisture in your filling. (Butter etc only adds moisture. |
| Swap butter on a cob of corn | pepper on a cob of corn |
| butter on your baked potato | chili or herbs or any other spice you enjoy |
| butter on your baked potato | for low-fat yoghurt or low fat cheese |
| butter on your toast | Margarine or removed completely from your diet, there is plenty of moisture in your filling. (Butter etc only adds moisture.) |
| cheese snacks | fresh fruit |
| cream | low-fat yoghurt or low fat custard |
| creamy desserts | refreshing fruit |
| creamy sauces | a tomato or vegetable sauce |
| creamy, cheesy pasta sauces | for tomato and herb varieties |
| eggs Benedict | poached eggs with salsa even better just egg white, even better omega-3 eggs |
| fried eggs | poached or boiled eggs see above |
| full-cream yoghurt | low-fat natural yoghurt and add your own fruit |
| full-fat cheese | low-fat cheese |
| full-fat dairy | reduced-fat variety |
| When cooking, swap butter | cooking spray or a poly or mono unsaturated oil (See my articles on ├óÔé¼┼ôGood fats Bad fats├óÔé¼┬Ø) |
| cream pie | stewed fruit and custard |
| glass of fruit juice | a piece of fruit and water |
| fried chips | Baked potato with salad or even fried sweat potato or fried Jerusalem artichokes. |
| fruit straps | fresh fruit |
| high-fat crackers and dips | veggie sticks or water crackers with salsa |
| hot chips | steamed or boiled potato with chili flakes or herbs |
| potato chips | rice crackers |
| roast potatoes cooked in animal fat | for roast potatoes sprayed with olive oil |
| second sandwich | some salad |
| tinned fruit in ‘syrup’ | for tinned fruit in ‘natural juices’ |
| vegetable tempura | Grilled or steamed  vegetables |
| Occasionally swap red meats | fish, chicken, or legumes |
| cooked breakfast | Fruit and cereal high in grains and fiber e.g.  rolled oats |
| a large serve of meat | a smaller serve with extra vegetables preferably not cooked in butter |
| meat loaded pizza | vegetarian pizza with low-fat cheese (See my healthy pizza alternative) |
| fried, battered fish | piece of grilled fish with fresh herbs and lemon (see my fish recipes) |
| pizza dinner | lean meat and vegetable dinner |
| take-away meal | quick and easy salad and grilled meat meal at home |
| fatty take-away | salad sandwich or sushi |
| sausages and regular mince | Lean meat or mince. (Lean chicken or pork mince are other alternatives if you can find them. Also look for Omega-3 chicken and pork mince) |
| tuna in olive oil | tuna in spring water |
| a filled croissant | raisin toast |
| a ham and cheese toasty | a multigrain toasty with lean ham and cheese Cottage cheese or Ricotta |
| low-nutrition breakfast | one that’s high in grains and fiber (Rolled Oats) |
| baking with white flour | baking with whole meal flour see my bread recipes) |
| toasted muesli | untoasted natural muesli |
| using bread  and biscuits for dipping | carrot, celery or cucumber sticks with low-fat dip |
| white bread | wholegrain varieties (see my bread recipes) |
| bowl of ice-cream and topping | bowl of low-fat yoghurt with frozen berries |
| chocolate bar | small low-fat chocolate milk (I know that some people can not do without chocolate but try the sugar free varieties available at your chemists) |
| chocolate bar | small piece of licorice |
| handful of lollies | a handful of berries (if you must have sweets try the sugar free varieties available at your chemists) |
| a large coffee | small coffee or tea or even water |
| large portion of milk chocolate | small piece of dark chocolate (I know that some people can not do without chocolate but try the sugar free varieties available at your chemists) |
| pack of lollies | punnet of berries |
| a regular ice-cream | low-fat ice-cream |
| sugary dessert | low-fat milk coffee |
| Ice cream |  frozen grapes, sliced bananas or oranges |
| iced coffee | small fruit frappe |
| apple pie | baked apple |
| biscuits | fruit |
| hot fudge sauce | mashed berries |
| soft drinks | plain mineral water flavoured with a squeeze of lemon or lime plain water or soda water |
| sugary snacks | a piece of fruit |
Reference
Great resource
Some key features include:
– An interactive SWAP IT tool – encouraging you to simply swap high for low GI foods.
– Low GI recipes and meal plans
– Tips to go Low GI and improve your BGL’s
– Fact Sheets, shopping lists and more
Swap it!
Using the GI is easy. You don’t need to know numbers or do the maths.
Simply swap your usual carbohydrate food for a lower GI one.