Simple Swaps

It can be sooo confusing to know what are the best choices to buy when it comes to food to keep your family healthy and thriving! Did you know there are actually some super simple swaps that can be life changing and health changing – especially for our little people!

Sometimes it’s a matter of swapping THIS for THAT. 

Here is a cheat sheet list for you to know WHAT to swap to and WHERE to buy for some commonly used foods. We can still enjoy all these beautiful foods but often there is a better version of them to buy so that our families health can thrive. 

Our little people need maximum nutrition and by eating more real, whole foods we can nourish their brains which helps them learn and grow and become the best versions of themselves possible! We want our kids to be happy and healthy and providing great choices for them comes from us as parents.

Oils ain’t Oils

We want to be avoiding hydrogenated vegetable oils as they are so highly inflammatory to the body! So we don’t want canola oil or any cheap vegetable oil because these have a low heat point and so when used with cooking is not great for our health. We need to start cooking with oils that health our health not cause our health harm. Been using vegetable or canola oil? Use this instead!
  • Cold Pressed Unrefined Organic Coconut Oil (extra virgin preferably)  – Supermarket/ Health Food Shop
  • Organic Extra Virgin Olive Oil – Supermarket
  • Macadamia Oil – Supermarket


With so many fantastic flours on the market now it’s time to ditch our white, highly refined flours and swap to one of these flours which are so much better for our health and have a higher mineral content.

  • Organic unbleached wholemeal spelt flour – Supermarket/Health food shop
  • Organic unbleached self raising spelt flour –Supermarket/ health food shop
  • Organic Coconut Flour – Supermarket/ Health food shop
  • Almond Meal – Make your own by grinding almonds.
  • Organic Buckwheat Kernals ( buy the kernels and grind into flour yourself to avoid oxidisation) This flour makes the best 123 NOURISH ME BUCKWHEAT PANCAKES  – Supermarket/Healthfood shop 
  • Organic Whole Wheat Flour – Supermarket/Health food shop


Hello Sweetie! We actually love celebrating our sweet tooth and some sweetness are great BUT should be used in moderation and with so many heavenly sweeteners on the market we need to ditch white refined sugar FOREVER and swap to one of these beauties:
  • Organic Maple Syrup – Supermarket
  • Rapadura Sugar – Supermarket/Health food shop
  • Coconut Sugar – Supermarket/Health food shop
  • Dates – Supermarket
  • Sweet Potato – Supermarket
  • Raw Organic honey – Supermarket
  • Manuka honey – Supermarket
  • Organic Rice Malt Syrup – Health Food Shop
  • Organic Coconut Nectar – Health Food Shop

If you want your kids to get more of the good stuff in every single day – our Magic Sprinkles are back in stock and you can find these delicious organic superfoods HERE

Want to learn more about simple swaps?

Check out some brands we LOVE in this video and let us know what you need more help with?

Also if you want to join our newsletter list – it’s FREE and we send lots of useful kids nutrition info that our parents love


Like what you’ve read?
Join our Tribe!

It’s free and lots more tips coming straight to your inbox every week!

Ready to receive our 5 most popular recipes?

Leave a Reply

Your email address will not be published. Required fields are marked *

Join the 123 Nourish Me Tribe

 for all the good stuff sent straight to your inbox!

We will never spam you and we take your privacy seriously.

We will never spam you and we take your privacy seriously.

Ready to receive our
5 most popular recipes?

We will send it straight to your inbox!

We will never spam you and we take your privacy seriously.

Join Our Tribe
to get 10% OFF today + latest recipes and organic product discounts

We will never spam you and we take your privacy seriously.

Join Waitlist We will inform you when the product arrives in stock. Please leave your valid email address below.