Simple Swaps

Simple Swaps

I'm a big fan of 'simple swaps'.. Those little changes that you can easily make which mean that overall your dietary intake isn't that much different, but actually you are a lot healthier in the long run!

Here are a few of my top
Simple Swaps..

Fruits & Vegetables:
- Choose fruit canned in natural juice instead of syrup (less added sugar/calories)
- Buy frozen fruits/vegetables if you find that you waste the fresh varieties (longer shelf-life)
- Swap half of your plate for vegetables, fruit or salad (plus 1/4 protein, 1/4 carbs = less calories, more vitamins & minerals and more fibre keeping you fuller longer)

Carbohydrates:
- Choose wholemeal/granary or 'best of both/50:50' breads instead of white (lower GI)
- Try sweet potato wedges instead of chips (less fat, lower GI & more nutritious)
- Choose basmati rice/brown rice instead of regular white rice (lower GI)

*GI = Glycaemic Index (the rate at which food releases its energy - the lower the GI the longer you will feel full and energised for after eating)

Dairy:
- Choose semi-skimmed, 1% or skimmed milk instead of full cream (less saturated fat)
- Choose light/diet/fat-free yoghurts instead of full fat yoghurts (less fat/calories)
- Choose reduced fat cheeses/Edam/ricotta/cottage cheese instead of regular cheese (less saturated fat)

Protein:
- Choose meats advertised as 'lean' or cut off/drain the fat from other meats (less fat)
- Choose white meats such as chicken and turkey as well as fish instead of red meat which should only be eaten 1-2 times a week (less fat)
- Choose plain/smoked fish with herbs or a sweet-chili or parsley sauce instead of those that are battered or covered in butter (less fat)

- Choose healthy cooking methods such as grilling instead of frying in oil (less fat)

Higher Fat or Sugar Foods:

- Choose low-calorie hot chocolates or dark chocolate instead of milk or white chocolate (less saturated fat plus more anti-oxidants in dark chocolate)
- Instead of buying medium/large chocolate bars buy the '100 calorie' mini ranges - a perfect portion! (less fat, sugar and calories)

- Choose '1 calorie spray oils' instead of pouring oil (or use 1 teaspoon per person per meal only)
- Replace butter with spreads high in 'mono-unsaturated fatty acids' and choose the lighter versions e.g. 'Lighter' Olive-oil based spreads (less saturated fat)
- Swap ice-cream for sorbet or low fat frozen yoghurt (less fat and calories)
- Have 'diet' fizzy drinks instead of regular ones (zero sugar and calories)
- Use calorie-free sweeteners or dried fruit instead of sugar to boost sweetness (less sugar and calories)
- Choose dried fruit, nuts or cereal bars instead of biscuits as mid-meal snacks (more nutritious and filling)

So there you have it.. a few simple swaps to have a think about and maybe try sometime.

Have a healthy and happy week!

Nichola x