15 smart food swaps
1 SWAP three standard lattes a week (medium size, and made with semi-skimmed milk) (429 calories) For three skinny cappuccinos (medium size with skimmed milk) (210 calories) HEALTH BONUS Skimmed milk contains less saturated fat. SAVE 219 cals
2 SWAP 100g 15% fat minced beef in a chilli or bolognese (262 calories) For 100g minced Quorn in the same dishes (105 calories) HEALTH BONUS Swapping to Quorn also cuts your intake of cholesterol-raising saturated fat. SAVE 157 cals
3 SWAP two chocolate digestives (166 calories) For two 10g squares of good quality 70% cocoa dark chocolate (124 calories) HEALTH BONUS Dark chocolate halves your sugar intake from 2tsp to 1tsp. SAVE 42 cals
4 SWAP a 50g (a heaped tablespoon) serving of sour cream dip (125 calories) For a 50g serving of salsa (21 calories) HEALTH BONUS The salsa
delivers a good dose of tomato lycopene, an antioxidant which is thought to help protect against heart disease. SAVE 104 cals
5 SWAP 75g serving of cooked spaghetti (270 calories) For 125g serving of spiralized courgette spaghetti (25 calories)
HEALTH BONUS The courgetti also counts as one of your five a day. SAVE 245 cals
6 SWAP A chicken salad sandwich (465 calories) For a can of heinz Chicken and Vegetable Big Soup with a toasted mini pitta (250 calories) HEALTH BONUS research shows soup can fill you up for longer. SAVE 215 cals
7 SWAP a Sainsbury’s thin and crispy meat feast pizza (325g) (846 calories)
For a Sainsbury’s thin and crispy vegetable pizza (320g) (732 calories) HEALTH BONUS The vegetable pizza is lower in saturated fat and salt. SAVE 114 cals 8 SWAP a multipack-size packet of Walkers ready salted crisps (132 calories) For a bag of Tesco salted popcorn from a variety pack (58 calories) HEALTH BONUS Popcorn is also a wholegrain that’s high in fibre, an important part of a balanced diet. SAVE 74 cals 9 SWAP 40g Cheddar (166 calories) For 40g brie (134 calories) HEALTH BONUS Brie has less saturated fat than Cheddar and is lower in salt. SAVE 32 cals 10 SWAP eight slices of bread from a thick sliced loaf (over a week) (864 calories) For eight slices from a medium sliced loaf (688 calories) HEALTH BONUS Make it wholemeal bread for some extra fibre and iron. SAVE 176 cals
11SWAP a Tesco frozen battered haddock fillet (280 calories) For a Tesco lightly dusted chunky cod fillet (177 calories) HEALTH BONUS The lightly dusted cod fillet option is also higher in essential, appetite-curbing protein. SAVE 103 cals 12 SWAP 100g black grapes (75 calories) For 100g blackberries (32 calories) HEALTH BONUS The berries have a low glycaemic index, so won’t spike your blood sugar levels. SAVE 43 cals 13 SWAP three 175ml glasses of red wine (over a week) (477 calories) For three whisky and sodas (each to be made with 25ml, or one measure, whisky) (183 calories) HEALTH BONUS you’ll instantly cut down your weekly alcohol units from around seven to three. SAVE 294 cals 14 SWAP a chicken tikka masala and pilau rice takeaway (850 calories) For tandoori chicken served with boiled rice (490 calories) HEALTH BONUS Tandoori chicken contains half the saturated fat of the chicken tikka masala. SAVE 360 cals 15 SWAP a 300g serving of sweet potato (1 potato, 261 calories) For 300g butternut squash (third of a squash, 129 cals) HEALTH BONUS The butternut squash also contains lower sugars than the sweet potato, which makes it a healthier option. SAVE 132 cals