Healthy Food Swaps

Healthy Food Swaps

One of the hardest things about losing weight can be giving up your favourite foods, so try these food and drink swaps that will go some way to satisfying your particular craving. And remember - the longer you stick with healthy food, the more likely it is that your body will adapt and you’ll start naturally choosing it. And remember - small portion sizes are key to weight loss!

Fizzy drinks -- Tap water with a slice of orange or lemon

Benefits: Water has zero calories and zero sugar! If you want to make it a bit more flavoursome, try a squeeze of an orange or lemon.

Cappuccino -- Black or white coffee

Benefits: A standard mug of black coffee contains 2kcal and a white coffee with semi skimmed milk has around 20kcal, whereas even a medium shop-bought latte can have up to 150kcal!

Tea with sugar -- Tea without sugar or fruit teas

Benefits: Try and slowly cut down on sugar in tea or coffee, until you eventually have none! Do this gradually to adjust yourself to the difference in taste. And fruit teas will give you a sweet, hot beverage without all the sugar. And they come in all sorts of flavours.

Breakfast cereal -- Porridge

Benefits: Porridge is actually a better option than “diet” cereals as it’s higher in fibre so will keep you fuller for longer meaning you won’t want a snack an hour after you’ve eaten it. 

White bread/pasta/rice -- Wholegrain bread/pasta/rice

Benefits: Whole grains contain the “whole grain” which keeps it rich in nutrients and fibre - which fills you up!

Whole milk - Semi skimmed or skimmed milk

Cut back on calories and sat fat in dairy by changing for lower-fat options.

Fruit flavoured yoghurt -- Greek yoghurt with berries

Benefits: Fruit flavoured yoghurts often have lots of added sugar rather than actual fruit. Greek yoghurt is much more filling than other yoghurts and won’t leave you wanting more. Stick with original rather than low fat as low fat yoghurt often has sugar added to it to make up for flavour lost in the removal of fat. Adding your own fruit is a much healthier option.

Rice -- Cauliflower Rice

Benefits: Cauliflower rice is just grated cauliflower - it might sound strange, but a lot of people have started to replace it or even mix it with rice to cut down on calories and get more nutrients. Grate a cauliflower, and either stir fry for 5 minutes or cover and cook in a microwave on high for 3 minutes.


Share this