Supermarket Swap: Simple lunch box swaps

supermarket swap podcast
There is so much to think about as a parent. Have I packed the library bag? What activity do they have on today? Have they done their homework? What am I going to cook for dinner tonight? The mental load is insane!

WORDS: Nabula Brdar

Our goal at Supermarket Swap is to help reduce the mental load associated with feeding a family and we want to make it as easy as possible to make better food choices for your family. 

So we spend our days in the supermarket finding the better choice products that are still convenient. And what is a better choice you ask? It is a supermarket product made as close to home made as possible! 

Our goal is to find products made with real and recognisable ingredients. We appreciate that some additives serve a purpose but many others are filled with unnecessary artificial colours and flavours that are there to make the food more attractive. 

Unfortunately, not all of them are conducive to learning so here are some simple swaps you can make on your next grocery shop to stock up your lunch boxes that are made with real and recognisable ingredients:


Tip Top The One Wholemeal Sandwich Slice Bread Loaf

Ingredients: Whole Grain Wholemeal Wheat Flour (55%), Water, Wheat Gluten, Baker’s Yeast, WheatFibre, Vinegar, Canola Oil, Iodised Salt, Soy Flour, Unbleached Wheat Flour, Vegetable Emulsifiers (472e, 481, 471), Vegetable Gum (412), Minerals (Iron, Zinc), Vitamins (Vitamin E, Niacin, Thiamin, Vitamin B6, Folic Acid), Processing Aid (Wheat).


Woolworths Bread Wholemeal Loaf 

Ingredients: Wholemeal Wheat Flour (63%), Water, Wheat Gluten, Yeast, Vegetable Oils (Palm, Canola), Iodised Salt, Malted Barley Flour, Soy Flour, Vitamins (Thiamin, Folate).


Chickadees 6 Pack 

Ingredients: Cereals (Corn, Rice), Vegetable Oil, Maltodextrin (Maize), Sugar, Flavour Enhancers (621, 635), Salt, Vegetable Extract (Soy), Flavours (contains Milk, Soy), Onion Powder, Yeast Extract, Chicken Powder, Food Acid (Citric), Spice.


Natural Chip Co Salted 6 pack

Ingredients: Potatoes, Sunflower and/or Canola Oil, Sea Salt.


Peckish Flavoured Rice Crackers Salt & Vinegar

Ingredients: White Rice, Rice Bran Oil (contains Antioxidant (307B)), Acid (262), Maltodextrin, Salt 1.1%, Emulsifier (322 (Soy)), Sugar, Yeast Extract, Flavour Enhancer (635).


Ceres Organics Brown Rice Crackers Salt & Vinegar

Ingredients: Jasmine Brown Rice* 92%, Sunflower Oil*, Rice Wine Vinegar* 1.8%, Natural Sea Salt 1.2% (*Certified Organic)


Mission Mini Wholegrain Wraps

Ingredients: Wheat flour (30%) (thiamine, folic Acid), water, wholemeal wheat flour (15%) (thiamine, folic Acid), grain mix (15%) (wholemeal wheat flour, rye meal, wheat flour, rice flour, maize semolina, barley flour, linseed, soy flour, oat fibre, flax seed, (thiamine, folic Acid), vegetable oil, ,mineral salts (450, 500), iodised salt, sugar, vegetable gums (412, 466), acidity regulator (297), emulsifier (471),preservatives (282, 200).


Mountain Bread Natural Wraps

Ingredients: Organic Wholemeal Flour (70%), Organic Wheat Flour, Filtered Water, Sea Salt

Want to learn more?

The Supermarket Swap App includes over 2000 additive free products available at Coles, Woolworths and Aldi, over 200 recipes, a meal plan template and also features a ‘Search’ function where you can enter any additive and preservative code to find out what it exactly is.

Follow along on Instagram to find out more about simple swaps you can make to your grocery shop:



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