Fitness model healthy food swaps

Home Jan 14, 2017 No Comments



If you’re struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below.

Bianca Cheah 


Fitness website founder and model  // and

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.” 

Cow’s milk 


Lactose-free almond or soy milk

Green vegies 


Green juices (broccoli, broccolini, spinach, cucumber)




Dried fruit  


Fresh fruit

White carbs 


Quinoa, brown rice, sweet potato

Bland food 


Flavoursome food (spices)

Fruit juices





Biodynamic and organic red wine



Steamed broccolini

Milk chocolate


Chocolate-covered goji berries


Sophie Guidolin


fitness blogger  //

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)





Protein brownies

Flour pancakes


Quinoa pancakes



Low-carb cake (e.g. coconut flour)

White rice




Emily Skye 


Fitness model  //

“I don’t eat sugar except for a little natural sugar in fruits and vegetables and barely eat any starchy carbs, but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products except for natural yoghurt and cottage cheese as they’re lower in lactose, which I’m sensitive to. I avoid processed foods, artificial colours, flavours and preservatives. Swap low-fat foods, which usually contain a lot of salt, sugar or other additives and chemicals, for full-fat foods, which can be more filling and often contain less additives.”



Pure water

Processed carbs


Complex carbs (brown rice, quinoa, oats, sweet potatoes)

French fries


Sweet potatoes

Burger buns


 Portobello mushrooms 

White rice



Lasagne sheets






NEXT: Craving fast food? Here are few sneaky fast food alternatives. 




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