Here is a table of my most frequent swaps:

Traditional	Better	Best
White Burger bun	Low GI Wholemeal or Seeded Bap	Portobello Mushrooms
White Lasagna	Wholemeal Lasagna	Courgette, Aubergine or Butternut slices
White Spaghetti	Wholemeal Spaghetti	Courgetti
Noodles	Wholemeal Noodles	Boodles (Butternut noodles)
White Bread	Low Gi Wholegrain or seeded bread	Sugar free Rye bread (Biona)
Mashed potato	Mashed sweet potato	Mixture of mashed sweet potato and butternut squash
Potato chips	Sweet potato chips	Butternut Chips
Bread sandwich	Wholemeal wrap	Sweet potato Wrap
Couscous	Brown cous cous	giant wholegrain cous cous
White Rice	Brown rice, Wild rice	Quinoa
Sugar	Honey, Maple Syrup, Date Syrup	Freshly made date paste, manuka honey, rice nectar
Fruit yoghurts	Plain greek yoghurt	Coyo Coconut Yoghurt
Milk Chocolate	70% dark chocolate	100% chocolate (Chocolate Madagascar is by far the best)
Muffin (for eggs benedict)	Rye Bread	Portobello Mushrooms or Aubergine (Pictured above)
Baked Beans	low sugar baked beans	Homemade baked beans using sweet potato
White flour	Wholegrain flour	Coconut, almond or oat flour
Sugary cereals	Sugarfree Cereals	Homemade granola
Macaroni	Wholegrain Macaroni	Cauliflower florets