Healthy food swaps

Trying to eat healthier can seem like a daunting task, especially when those mid morning and late afternoon periods dictate a tea break. So I had a look at how making small changes in our eating habits can really help to keep hunger at bay for longer by giving the body the nutrients it needs, reduce our calorie intake and come closer to our recommended 5 a day. Swaps like this can also make you feel so much better in yourself.

This is the ‘stop and swap’ method for reducing your daily calorie intake and eating more healthily. It means stopping your usual snack or meal and replacing it with something just as tasty, but healthier and lower in calories

* Start swapping your fatty, sugary snacks for fruit and vegetables. (this might sound boring but trust me, it works and you still feel satisfied)
* Check that your portion sizes aren’t too large.
* Drink plenty of water (around 6 – 8 glasses a day, and hot drinks made with water do count! But this doesn’t mean all should have caffeine in them).
* Remember, small changes add up.

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) or if you’re not keen on the hot, try something high in fibre like muesli and put some dried fruit and nuts on the top!
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, take a look at 100% People’s recipe page for some (healthy but you wouldn’t know it) meal ideas (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). If you like your salt before sleep rather than a bag of crisps or peanuts try a bag of French Fries or Quavers which are half the amount of 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.

If you want to monitor your calorie intake on a daily basis to get used to this new eating process, check out iGoogle- it allows you to add applications that you are interested in to your search page, including a daily calorie counter…better than keeping a book or diary with you!

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