family eating healthily together

Your guide to healthy eating

27 Jan 2022

Healthy eating
a bowl of healthy food

Food swaps nutrition

Read on to find out more about the nutrition of each food swap.18

  Calories  Fat Sugar Protein  Carbohydrates Vitamins & minerals
Milk chocolate (100g) 556kcal 32g 48g 6g 60g 100g contains 10% of daily iron
Dried figs (100g)19 249kcal 0.9g 47.9g 3.3g 63.9g Contains; calcium, iron, magnesium, manganese and copper
Salted crisps (30g bag)20 249kcal 9g 0.1g 1.7g 15.5g Small amounts of vitamin C and vitamin B6
Popcorn (30g)21 116kcal 1.4g 0.3g 3.9g 23.3g Small amounts of iron and potassium
Biscuits (3 x chocolate digestives)22 252kcal 12.3g 15g 3.6g 33.9g


Oat bar x 1 276kcal 13.4g 15.5g 18.6g 29g Magnesium, zinc, selenium, iron, manganese, vitamins A, B, C and E
Chocolate muffin x 123 443kcal 20g 28g 7.1g 63g 16% of your daily iron
Chocolate protein mug cake x 124 218kcal 7g 1.6g 30g 1.6g Contains; calcium, potassium and protein
Ice cream (150g)25 215kcal 7.7g 24.6g 3.1g 33.8g Contains a little calcium and vitamin A
Frozen yoghurt26 127kcal 3.6g 20g 3g 22g Contains a little vitamin A, calcium and iron

Healthier snack swaps to improve your diet

Healthier snack swaps to improve your diet

a bowl of healthy food

Related Topics

Itala Veloso

Author: Itala Veloso, Senior Regulatory Affairs Associate

BSc Food Engineering 2014, MSc Public Health 2017

Itala started her career as a Food Law Advisor at Campden BRI, in 2019, advising and assisting businesses all over the world about UK and EU food legislation. She has worked with Portuguese, Spanish, Brazilian and some other Latin America' food regulatory systems, helping them to place compliant food and drink products on the market.

Prior to that, Itala worked in the hospitality, telecommunications, and occupational health and safety industries.

Itala joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2021.