Small changes to what’s in your kitchen can add up over time. You don’t need to overhaul your diet. A few simple swaps can make your meals more nourishing without losing the foods you love.

Here are 20 easy swaps to try. Think of them as a menu: pick the ones that appeal to you and leave the rest.

1. Oats instead of sweet boxed cereal

Porridge or overnight oats make a filling breakfast. Add fruit or a little honey for sweetness.

2. Beans on a plate that had none

Tinned beans are cheap and quick. Add them to salads, stews or toast for extra fibre and protein.

3. Plain yogurt instead of sour cream or dessert yogurt

Plain yogurt works well on chillies and jacket potatoes, or with fruit for a simple dessert.

4. Avocado or mashed beans instead of lots of mayo

Spread them on sandwiches for creaminess and flavour.

5. A pile of greens on a beige plate

Add a handful of spinach, salad leaves or steamed greens to your usual meal.

6. Tea instead of a second sweet drink

Herbal or regular tea can be a comforting alternative.

7. Water with fruit instead of a sugary drink

Add a slice of lemon, orange or cucumber to water for a refreshing change.

8. Fresh fruit instead of always choosing dried fruit

Fresh fruit is more filling, and dried fruit is easy to overeat.

9. Peanut butter instead of chocolate spread

Choose one with simple ingredients.

10. Wholegrain bread if you like it

It has more fibre and keeps you full for longer.

11. A little oil instead of deep-frying

Roasting, baking or pan-frying with a little oil can be just as tasty.

12. Lentils or beans stirred into mince

They stretch meals further and add fibre.

13. Sweet potato sometimes

Enjoy it for variety. Ordinary potatoes are nourishing too.

14. Extra vegetables in your rice

Stir in peas, sweetcorn or chopped peppers.

15. Mustard, lemon or relish instead of mayonnaise every time

These add plenty of flavour.

16. A square of dark chocolate instead of a whole milk chocolate bar

Savour it slowly.

17. Roasted chickpeas or popcorn instead of crisps

Both make crunchy, satisfying snacks.

18. A little honey or a date instead of lots of sugar

Natural sweetness can go further than you think. It’s still sugar, so a little goes a long way.

19. Frozen vegetables instead of none

Frozen vegetables are nourishing, affordable and always ready.

20. Home-cooked versions of foods you already love

Making your favourite meals at home lets you choose what goes in them.

How little is enough

Choose just one swap to try this week. Once it feels easy, you might add another.

For more, read added sugar: 10 reasons to go easy on it.

If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.