Nutrition Food

15 food swaps to save 1500 calories

What will you swap immediately?

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With the chills of winter well and truly upon us, it’s often difficult to stick to that diet.

Most of us know that having a hearty burger loaded with bacon, cheese and lashings of mayo isn’t the healthiest option.

But tweaking a few of the elements might slash the calories and imply you’re in a position to nonetheless take pleasure in these splurges whereas preserving slim.

UK dietitian Helen Bond suggests ditching the potato wedges and vanilla ice cream for some low fats more healthy equivalents.

We reveal her prime 15 swaps that could shave more than 1500 calories off your diet — and there’s even a fruity cocktail and a scrumptious dessert thrown in for good measure.

1. Swap: Potato wedges for butternut squash wedges

Butternut squash is a superb low-carb various to potatoes.

Dr Bond says: “Just three heaped tablespoons of butternut squash counts as one among your 5 a day.

“They’re high in vitamin A and a good source of vitamin C and E as well as fibre.”

125g Potato wedges include: 173kcals, 4g fats, zero.4g sat fats, zero.5g sugars and zero.5g salt.

125g Butternut squash wedges include: 49 kcal, zero.1g fats, 0g sat fats, four.8g sugars, 4g fibre and zero.01g salt.

2. Swap: Spaghetti for zucchini spirals

This easy swap from spaghetti to a spiralised zucchini substitute might save you a whopping 211 calories.

The vegetable model can also be nearly fats free at zero.6g per 150g serving.

To make zucchini spaghetti merely put it by way of a spiraliser, or you can even use a peeler for the same ribbon impact.

Most of the main supermarkets additionally now inventory pre-made zucchini pasta for round $three.

Dr Bond says this model is “a great source of potassium, folate and carotenoids lutein and zeaxanthin — two antioxidants that help keep eyes healthy.”

150g Spaghetti accommodates: 239 kcals, 2.3g fats, zero.4g sat fats, zero.9g sugars and a couple of.9g fibre.

150g zucchini pasta incorporates: 37.5 kcals, zero.6g fats, zero.2g sat fats, 2.8g sugars and four.1g fibre.

three. Swap: A slice of chocolate cheesecake for strawberries dipped in chocolate

Changing this decadent dessert for an equally scrumptious fruit choice might minimize the calories in half.

A slice of chocolate cheesecake is 362 calories and 24.6g of fats whereas strawberries dipped in chocolate is 170 calories and eight.8g of fats.

A slice chocolate cheesecake (90g): 362 kcals, 24.6g fats, 13.5g sat fats, 20.8g sugars, 1.7g fibre and zero.3g salt.

100g of strawberries plus 4 sq. of chocolate accommodates: 170 kcals, eight.8g fats, four.74g sat fats, 15.6g sugars, four.1g fibre and zero.1g salt.

four. Swap: Cous cous salad for quinoa salad

Dr Bond says: “Quinoa isn’t a true grain like wheat or rye, so it’s suitable for those with coeliac disease or gluten sensitivity.“It has more iron than other grains and it’s a source of energy giving magnesium, folic acid and copper.

“Quinoa is a complete protein that will keep you fuller for longer.

“Another plus, is the gut healthy fibre it brings — adding a respectable 3.6g towards your daily 30g total.”

Cous Cous Salad (150g): 268 kcals, 1.5g fats, zero.3g sat fats, 1.4g sugars, three.3g fibre and zero.02g salt.

Quinoa Salad (150g): 163 kcals, 2.6g fats, zero.3g sat fats, 3g sugars, three.6g fibre and zero.1g salt.

5. Swap: Pork sausages for salmon steak (flesh solely)

Sausages present almost half of the every day most advisable quantity for saturated fats — plus 33 per cent most advisable quantity for salt.

Meanwhile salmon accommodates an enormous 36.9g of protein per serving.

Dr Bond says: “Salmon is high in vitamin D (11.7mcg per serving) and E (5.9mg per serving), phosphorus (393g per serving) and heart health omega-3 fats (5g).”

Three sausages (120g) accommodates: 357 kcals, 26.5g fats, 9.6g sat fats, 1.7g sugars, 2.8g fibre and 2g salt.

Salmon steak (150g) accommodates: 358 kcals, 23.4g fats, four.4g sat fats, 0g sugars, 0g fibre and zero.2g salt.

6. Swap: Cheddar cheese for feta cheese

Cheese is taken into account a great supply of fats, which is important for a balanced eating regimen.

But don’t go overboard on the cheddar — as a result of it incorporates extra calories than a number of the milder cheeses like brie and feta.

30g (matchbox measurement) cheddar cheese: 125 kcals, 10.5g fats, 6.5g sat fats, zero.03g sugars, 0g fibre and zero.6g salt.

30g brie: 103 kcals, eight.7g fats, 5.5g sat fats, 0g sugars, 0g fibre and zero.4g salt.

30g Feta: 75 kcals, 6.1g fats, four.1g sat fats, zero.4g sugars, 0g fibre and zero.8g salt.

7. Swap: Mayonnaise for mashed avocado

Half an avocado is one in every of your five-a-day and is wealthy in ldl cholesterol decreasing mono-unsaturated fats and full of antioxidant vitamin E.

1 tbsp mayonnaise (15ml) incorporates: 108 kcals, 11.9g fats, zero.9g sat fats and zero.2g sugars.

1 / 4 of an avocado (35g) accommodates: 68 kcal, 6.9g fats, 1.6g sat fats, zero.2g sugars and 1.6g fibre.

eight. Swap: Piña colada cocktails for spiced pineapple mule

They’re a scrumptious fruity summery drink — good for sipping whereas hanging by the pool.

But in case you’ve received the choice to make it at house, swap the creamy unique for a decrease calorie choice.

Piña coladas made with Bacardi, coconut cream, and pineapple juice, include: 245 kcals, 18.6g sugars, 6.3g fats, 5.1g saturated fats.

Spiced pineapple mule, made with Captain Morgan’s spiced rum, pineapple juice, food regimen ginger beer, 2 dashes angostura bitter, accommodates 143 calories.

9. Swap: White lengthy grain rice for cauliflower rice

This straightforward swap is a bit like zucchini spaghetti. The cauliflower rice provides the identical texture because the white lengthy grain rice however with quite a bit much less calories.

Cauliflower can also be a decrease GI food and a terrific supply of fibre, potassium, folate and vitamin C, Dr Bond says.

150g (measurement of a tennis ball) serving cooked white rice incorporates: 215 kcals, zero.6g fats, zero.1g sat fats and 0g sugars.

150g serving cauliflower rice accommodates: 51 kcals, 1.4g fats, zero.3g sat fats and three.8g sugars.

10. Swap: Ham and cheese sandwiches for poached salmon sandwiches

As the straightforward go-to finger food, sandwiches are virtually unavoidable at events and round lunchtime.

But when you’ve obtained the choice of bringing your personal, ditch the ham and cheese for a poached salmon and watercress filling as an alternative.

And despite a recent study suggesting white bread is just as healthy as brown, Dr Bond says stick to the wholemeal.

She added: “Cut down on fat, sat fat, salt and boost gut health fibre, plus packing a omega-3 punch for heart and brain health with the salmon sandwiches.”

Two ham and cheese sandwiches on white bread incorporates: 466kcals, 21.6g fats, 10.7g sat fats, three.4g sugars, 2.13g salt and a couple of.2g fibre.

Poached salmon and watercress on brown bread incorporates: 353kcals, 12g fats, 1.5g sat fats, three.6g sugars, zero.8g salt and three.8g fibre.

11. Swap: Mashed potatoes for mashed cauliflower

It’s maybe top-of-the-line sides if you go to the pub. But a serving (one cup) of mashed potato clocks up 116 calories alone.

Sub out the spuds of a cauliflower various — which supply virtually a day’s value of vitamin C and simply 27 calories per cup.

12. Swap: Brioche buns for sourdough bread

Sourdough accommodates over 60 per cent much less fats and 80 per cent much less saturated fats than brioche bread.

Dr Bond provides: “It’s a low GI compared to white brioche bread, so will help you feel fuller for longer, meaning you will eat less — a good choice if you are trying to lose weight.

“The acid in the sourdough breaks down some of the starches making it easier to digest.

“Watch out though, it is still bread of course, so control your portions and pay attention to what you serve it with.

“To keep calories down further, choose a medium — rather than a thick — sliced loaf.”

White brioche bun (68g) accommodates: 186kcals, three.9g fats, 1.8g sat fats, four.4g sugars and zero.4g salt.

Sourdough (80g/ 1/5 loaf) accommodates: 190kcals, 1.4g fats, zero.2g sat fats, 1.9g sugars, zero.7g salt.

13. Swap: Granola for porridge

The wintry morning name for a filling breakfast.

A 40g serving of cooked oats incorporates simply 143 calories, three grams of fats and three.7g sugar. Sprinkling 10 recent blueberries onto your porridge provides pure sweetness for simply eight calories.

Meanwhile, a 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, accommodates 6.1g of fats and seven.7g of sugar.

14. Swap: Taramasalata for tomato salsa

Dips could be a little bit of a minefield when it comes to understanding the place to dunk your snacks.

Why not swap a creamy Greek taramasalata for a recent, healthy tomato salsa for a snip of the calories and fats content material.

And take into consideration what you’re dipping in there too — switching tortilla chips for carrot batons make it an excellent healthy snack.

1 / 4 pot (50g) of taramasalata accommodates: 258 kcals, 26.3g fats, 1.8g sat fats, zero.8g sugars and zero.6g salt.

Tortilla chips (40g): 199 kcals, 10.4g fats, 1.0g sat fats, 1.0g sugars, zero.56g salt, fibre 2.7g.

Total = 457 kcals, 36.7g fats, 2.8g saturated fats.

1 / 4 pot (50g) of tomato salsa accommodates: 22 kcals, zero.8g fats, zero.1g sat fats, 2.3g sugars, zero.3g salt and zero.6g fibre.

Carrot batons (2 med carrots /134g) incorporates: 57 kcals, zero.5g fats, zero.1g sat fats, 9.3g sugars, 5.2g fibre and zero.1g salt.

Total = 79 kcals, 1.3g fats, zero.2g sat fats, 5.8g fibre..

15. Swap: Chips for a handful of walnuts

This one may be barely controversial because the chips are each decrease in calories and fats than the walnuts.

But 83 per cent of the fat they include is the heart-healthy polyunsaturated and mono-unsaturated fats, that assist profit in decreasing levels of cholesterol within the blood.

Dr Bond says: “Walnuts contain a powerhouse of nutrients essential for good health.

“Walnuts have a low GI and provide fibre and protein, three ingredients that help us feel fuller for longer.

“And studies are showing that not all of the fat and in turn calories in nuts is absorbed.

“Even the texture may help to boost satiety: they’re crunchy, so take some effort to eat.

“Unlike crisps, walnuts — like most nuts, walnuts provide a wide range of nutrients, but they contain a good source of plant omega-3 fatty acids.

“Walnuts are a low GI food, which means they provide a slow, steady, release of energy, and are rich in manganese and copper that are needed for energy production and can help prevent tiredness and fatigue by transporting iron in the body.”

Crisps 25g packet incorporates: 132 kcals, 8g fats, zero.7g sat fats, zero.1g sugars.

Handful of walnuts (30g) accommodates: 206 kcals, 20.6g fats, 2.3g sat fats, zero.8g sugars.

This article originally appeared on The Sun and was reproduced with permission.

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