7 easy food swaps for a healthier you
05 Jun 2018

7 easy food swaps for a healthier you


05 Jun 2018

When you begin to make healthy changes to your diet, it can be difficult to know where to start. If you try to make radical changes to your diet, lifestyle or exercise routine overnight, it probably won’t work. But there are some small and easy changes that you can make today that will get you moving in the right direction.

1. Swap crisps for homemade popcorn

If you love having something to snack on while you go about your day, it might be tempting to reach for a pack of crisps. But you might not realise that even a small packet is almost 300 calories! Try a cup of homemade popcorn for an easy, healthy alternative that is only a third of the calories ! Just make sure you choose air-popped popcorn instead of the salty, sugary varieties that are cooked in oil.

300 calories

100 calories


2. Swap full cream milk for skim milk

If you’re a coffee fiend who can’t start the day without a hit, there might be small changes that you can make to start the day on a healthier note. If your order of choice is a medium cappuccino, you could save around 70 calories by using skim milk instead of full cream milk. If you’re feeling adventurous, you may even want to try almond milk and save over 100 calories!

Full cream medium cappuccino
165 calories

Skim milk medium cappuccino
95 calories


3. Swap a medium coffee for a small

If you don’t like the taste of skim milk, you can always downsize your order from a medium to a small to keep the caffeine but cut the calories. You still get the same great taste, but your waist might thank you later on. This approach can be used for plenty of other foods as well!

Medium latte
170 calories

Small latte
125 calories


4. Swap fruit juice for fruit

You might think that fruit juice is a healthy way to start your day, but it’s often jam-packed with sugar and empty calories. 250ml of apple juice can be up to 150 calories! What’s worse is that, although it might give you a nice sugar rush, it probably won’t make you feel full. Instead of pouring yourself a glass of juice in the morning, try reaching for an apple instead. You’ll get less sugar, more vitamins, minerals and fibre, and you’ll save at least 50 calories each time.

Apple Juice
150 calories

An Apple
100 calories


5. Swap muffins for raisin toast

Muffins are often a quick and easy snack to have when you want something sweet, but did you know that a single store-bought muffin can have over 500 calories? Instead, try having 2 slices of raisin toast to sate your cravings for carbs. You’ll be cutting the calories in half and avoiding heaps of sugar and saturated fat as well.

500 calories

Raisin Toast
250 calories


6. Swap biscuits for muesli bars

If your midday snack is usually a couple of biscuits, you might want to consider swapping for something healthier. Just three chocolate-coated biscuits can be 225 calories and over 5g of saturated fat. Try a fruit and nut muesli bar to have less sugar, less saturated fat, more protein, and more natural ingredients. Just make sure you keep an eye on what’s in your muesli bar! Some companies are notorious for pumping them full of sugar and processed ingredients. Homemade muesli bars are the best way to go if you want to be sure that they’re healthy.

3 Biscuits
220 calories

Muesli Bar
125 calories


7. Swap soft drinks for water

Soft drinks are full of sugar but don’t really have any nutritional benefit. They can also be over 150 calories a pop! If you drink them often, the calories can add up quickly. Even if you’re drinking zero sugar alternatives, they can still negatively affect your metabolism and you’re probably better off giving them a pass. Water has no calories but is essential for your body. You can flavour it with citrus fruits, cucumber or anything you like. If you feel like you want a stronger flavour, you can also try herbal teas.

Soft Drink
150 calories

No calories
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