Health

Tuesday 16 September 2014

Swap and see the weight drop

Swap white breads, bagels and muffins for wholegrain varieties
Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

MAKING some wise food swaps can give your efforts to lose weight a boost, without too much pain involved.

• Swap from whole milk to semi-skimmed, 1pc fat or even skimmed milk.

• Swap a sugar-coated breakfast cereal for a wholegrain one such as porridge or shredded wholegrain wheat cereal with no added sugar.

• Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit, which counts towards one of your five a day.

• Swap full-fat Greek yogurt for lower-fat or fat-free Greek yogurt or natural low-fat yogurt.

• Swap white breads, bagels and muffins for wholegrain varieties.

• Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.

• Swap a tuna melt panini for a tuna salad sandwich on wholemeal bread without mayo.

• Swap a cheddar cheese filling in your sandwich for reduced-fat hard cheese.

• Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.

• Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as semi-skimmed, 1pc fat or skimmed.

• Choose leaner cuts of meat – for example, swap streaky bacon for back bacon.

• Swap the frying pan for the grill when you're cooking.

Health & Living

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