Spread the word: No more marge

FINDING alternatives to food that makes you feel rubbish is easy when you know how.

MILK — Replace with coconut, almond, cashew or rice milk.

SALAD DRESSING — Make with olive oil and lemon juice or cider vinegar and herbs.

FIZZY DRINKS (including diet drinks) — Replace with fizzy coconut water or sparkling mineral water with a squeeze of fresh lime, lemon or orange.

FRUIT JUICE — Dilute 50/50 with water or sparkling water.

DAIRY ICE CREAM — Replace with coconut ice cream or frozen home-made smoothies.

MILK CHOCOLATE — Only buy 70 per cent dark chocolate or sugar-free, raw chocolate (from health food stores).

READY MEALS — Replace with home cooking!

SUGAR — Use coconut crystals (see box, left), xylitol (a sweetener made from birch tree sap, available as Total Sweet from supermarkets), Stevia (a nocalorie sweet white powder made from the stevia plant), maple syrup or honey. The less often you use sweeteners, the faster you will adapt to lowsugar eating habits.

BREAD — Replace gluten-based loaves with buckwheat or millet bread, Genius bread (a gluten-free brand from supermarkets), rice or quinoa bread or chickpea flatbread. Slice and store in the freezer — most improve with toasting.

MARGARINE — Use good, oldfashioned butter instead.

CRACKERS — Only buy flax or other seed crackers (buy online or at health food stores).

CHIPS — Replace with sweet potato chips, which are a little more nutritious and tasty.

CRISPS — Snack on kale chips or home-made vegetable chips.

YOGURT/CREAM — Replace with coconut yogurt or soaked nuts blitzed in a blender.

MAYONNAISE — Use tahini or raw nut butters.

SOY SAUCE — Replace with coconut aminos (sap of the coconut tree) or tamari (gluten-free soy sauce).

BEER, RUM, SWEET COCKTAILS — Drink vodka, gin or red wine instead.