Small changes can make a big difference! These easy swaps can help reduce additives, preservatives, and seed oils in your diet — while keeping flavour and nutrition in check.
1. Butter Blend → Pure Butter
Have you ever checked the ingredients in your butter — especially spreadable ones?
Pure butter should only contain cream or cream and salt (if salted).
Swapping from butter blends to pure butter in a block or spreadable form helps reduce your intake of:
- Vegetable and seed oils
- Flavours
- Emulsifiers
Pure butter options to try:
- Westgold Butter Block
- Mainland Buttersoft Pure Butter
- Western Star Salted Butter Block
2. Ham/Bacon → Nitrate-Free Ham or Bacon
Ham and bacon are household staples — perfect for sandwiches, omelettes, or pasta dishes.
However, most supermarket and deli versions contain nitrates (like sodium nitrate), which are used as preservatives to prevent bacterial growth and extend shelf life.
When combined with protein and heat, nitrates can become carcinogenic compounds.
While it’s fine to enjoy processed meats occasionally, choosing nitrate-free options where possible is a great way to minimise exposure.
Look for these brands:
- Uncle’s Smallgoods
- Murray River Smokehouse
- Proper Meat
🛒 Tip: Some delis or Harris Farm stores stock nitrate-free varieties — just ask!
3. Shredded Cheese → Block Cheese
Pre-shredded cheese is convenient, but did you know it often contains:
- Preservative 200 (Sorbic Acid) – prevents mould and bacteria
- Anti-caking agent 460 (Cellulose) – keeps cheese from clumping
While generally considered safe, excessive intake may cause allergic reactions or digestive discomfort.
Try this instead:
Buy block cheese and grate it yourself, or choose cheese slices to reduce additive intake.
4. Regular Peanut Butter → 100% Natural Peanut Butter
Peanut butter should be simple — just peanuts or peanuts and salt.
Many commercial brands add vegetable oils, sugar, and antioxidant 320 (BHA) — a synthetic preservative used to prevent fats from spoiling.
Choose these natural options:
- Macro Organic
- Bega Simply Nuts
- Mayver’s
- Byron Bay
5. Dried Fruit with Sulphites → Sulphite-Free Dried Fruit
Preservative 220 (Sulphur Dioxide) is commonly used in dried fruit to preserve colour and softness.
While safe for most, sulphites can trigger asthma in sensitive individuals and cause digestive issues like bloating or stomach pain.
Opt for brands that contain only fruit:
- Sunny Fruit Organic
- Honest to Goodness
- Macro Wholefoods
Ready to make the swap?
Start small — pick one or two swaps this week and notice how much better your food tastes and feels. For more guidance on reducing additives and improving your nutrition, book an appointment with our Body Fusion dietitians today 💛
