Healthy Food Swaps to improve your diet
We are often told the more we move and the less we eat the more weight we will shift. However allowing ourselves to get too hungry throughout the day or reducing our calorie intake drastically in hopes of losing weight is not the best idea. Not only does restricting your calorie intake effect your brain performance, it will effect your attempts to make healthier food choices and lose weight in the long run. The key is to choose our food wisely and opt for choices that will leave you feeling fuller for longer.
Here are some food swaps to keep your stomach and mind satisfied.
Breakfast
Do you normally have a bowl of cereal or a slice of toast with fresh orange in the morning try swapping it for a bowl of porridge with fresh fruit or wholemeal toast with poached eggs instead.
jam on toast with orange juice
Calories: 248
Fat: 3.2g
Carbs: 55g
Protein: 10g
Porridge
Calories: 206
Fat: 5g
Carbs: 30g
Protein: 11.6g
Cereal
Calories: 166
Fat: 1.8g
Carbs: 31g
Protein: 4.5g
Poached Egg on toast
Calories: 352
Fat: 19.5g
Carbs: 25g
Protein: 17g
Choosing complex carbohydrates over simple carbohydrates will provide added vitamins, mineral and fibre, keeping you fuller for longer.
Lunch
If you usually have a sandwich, fruit juice and packet of crisps for lunch to only feel like you want to get your hands on another snack mid afternoon, then try these simple lunch time swaps. Opt for a sandwich with wholemeal bread instead of white and try adding some more veg to increase the volume of the meal. Instead of having fruit juice have a bowl of fruit which will have more fibre and keep you satisfied for longer.
White bread Sandwhich
Calories: 350
Fat: 17g
Carbs: 36g
Protein: 14g
Wholemeal Bread Sandwich
Calories: 230
Fat: 6g
Carbs:25g
Protein: 17g
Fruit Juice
Calories: 110
Fat: 0g
Carbs: 26g
Protein: 0g
Bowl of Fruit
Calories: 62
Fat: 0g
Carbs: 15g
Protein: 0g
Crisps are one of the nations favourite snacks, and whilst its okay to enjoy the foods we love in moderation there are alternatives for those who want to improve there nutrition game. Consuming foods high in sugar or carbs can lead to a sugar crash and make you feel more sleepy. Instead try snacking on some healthier alternatives to help stabilise your blood sugar levels and help keep hunger at bay. Good alternatives include unsalted nuts, hummus and vegetable sticks or a hard boiled egg. Snacks that contain protein will help to keep your hunger at bay.
Dinner
Love a hearty bowl of pasta? If you normally go for something like spaghetti bolognese try adding some extra vegetables for some added nutrients and fibre which will help keep you fuller for longer. Adding more veggies is a great way to control your portions without adding loads of calories.
Spaghetti Bolognese
Calories: 663
Fat: 22g
Carbs: 86g
Protein: 26g
Courgetti Bolognese
Calories: 112
Fat: 1g
Carbs: 16g
Protein: 7g
Dessert
If your craving something sweet to enjoy after your meal, try swapping your usual dessert with a bowl of fruit instead. Fruits are packed with water, which will help to keep you hydrated and hit that sweet spot with the natural sugars.
Ice cream
Calories: 137
Fat: 7g
Carbs: 16g
Protein: 2g
Fruit
Calories: 62
Fat: 0g
Carbs: 15g
Protein: 1g
Key Points
- Swap refined breads, cereal and pasta for whole grain varieties
- Swap crisps and chocolates with fresh fruit or snacks high in protein
- Swap fruit juice for whole fruit
So these are hacks to help you eating healthier and eating a good amount of food in without adding too many extra calories. Little tweaks are easier to stick to so rather than trying to overhaul your diet completely, so you’re more likely going to see results over time. Fuel your body with nutrient dense foods so you control your weight, perform well and feel more energised!
