Healthy food swaps
Trying to eat more healthily can seem daunting. In fact, you can cut your daily calorie intake just by changing one or two of your eating habits.
Stop indulging in high calorie foods and swap them for something healthier.
- Start swapping your fatty, sugary snacks for fruit and vegetables.
- Check that your portion sizes aren't too large.
- Drink plenty of water (two litres - around eight glasses - a day).
- Remember, small changes add up.
This is the 'stop and swap' method for reducing your daily calorie intake. It means stopping your usual snack or meal and replacing it with something just as tasty, but healthier and lower in calories. Here's a typical stop and swap day:
8am: breakfast
It’s the start of the day, and you need something to fill you with energy.
STOP: croissant with jam and butter, orange juice and a cup of tea with milk and two sugars (415.5 calories).
SWAP: Begin the day with a slice of lemon in hot water and enjoy some homemade porridge with semi-skimmed milk and a little honey. The porridge will provide a much slower release of energy that will keep you going until lunch (378.4 calories).
CALORIE SAVING: 37
9am: pre-work kickstart
You’re heading to the office when you decide to stop off for a quick coffee.
STOP: a whole milk latte (200 calories).
SWAP: swap this for a skimmed milk latte and you’ll still get your caffeine boost, but with nearly half the calories (122 calories).
CALORIE SAVING: 78
11am: morning snack
You’re feeling peckish and want something to snack on.
STOP: a bag of crisps (288.8 calories).
SWAP: a handful of fruit or nuts, or plain popcorn instead (188 calories).
CALORIE SAVING: 100
1pm: lunch
You’re heading out for lunch and you’re after something filling.
STOP: a mozzarella, tomato and pesto panini (487 calories).
SWAP: a jacket potato with cottage cheese and a salad. This will fill you up without giving you that mid-afternoon energy slump (402.5 calories).
CALORIE SAVING: 84.5
3pm: mid-afternoon snack
A mid-afternoon tea break, and it’s time for something sweet.
STOP: a chocolate-chip cookie (168 calories).
SWAP: a piece of fruit. Bananas are good if you’re craving something sweet (116 calories).
CALORIE SAVING: 52
6.30pm: a drink after work
It’s the end of the day and your workmates are all off to the pub.
STOP: a bottle of beer (159.8 calories).
SWAP: a glass of white wine has far fewer calories (97.2 calories), or stick to water for zero calories and a much healthier night out.
CALORIE SAVING: wine: 62.6. Water: 159.8
8pm: dinner
Tonight you planned to make something special.
STOP: roast beef, roast potatoes and yorkshire pudding (558 calories).
SWAP: Try a warming beef casserole with mash and vegetables. You’ll save calories and it’ll be just as satisfying (475 calories).
CALORIE SAVING: 83
10pm: close to bedtime
It’s nearly bedtime and you fancy a late night nibble.
STOP: chocolate digestive (83.8 calories).
SWAP: have two dried figs. They’re sweet enough to satisfy your sugar craving without the high saturated fats (57.2 calories calories).
CALORIE SAVING: 55.2
Total STOP calories: 2,360.9
Total SWAP calories: 1,836.3
TOTAL CALORIE SAVING PER DAY: 524.6
Note: all calorie values are taken from the nutrition labels of a leading supermarket.
