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    • Should we exercise through coughs and colds?
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    • Can sports drinks improve your performance?
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Healthy Diet Swaps - ​Eat this, and not that

Picture
​Here are some ideas of how you can introduce healthy eating into your diet using a simple swap system.  These healthier alternatives are lower in calories, fat and sugar and higher in nutrients.
Breakfast choices
Swap this food
​    To this healthier option
​Full fat or semi-skimmed milk (blue or green top).    
​Skimmed milk (red top).
Sugary cereal and toast and jam.    
Porridge made with skimmed milk with mixed berries.
Rice Krispies, or cornflakes with full fat milk and sugar. 
Wholegrain breakfast cereal – fruit n fibre, granola or low sugar muesli and skimmed milk with fresh fruit.
Croissant, or pain au chocolate or Danish pastry.   
​ Granary bagel with jam or peanut butter spread thinly
Fried English breakfast
Baked beans, poached egg on granary toast.
Latte full fat with a muffin from the coffee shop   
Skimmed milk or soya milk latte and low fat fruit yogurt, or banana.
Fried bacon sandwich    
Boiled egg with granary toast
Mid morning break
Swap this food
​    To this healthier option
Standard bar of chocolate. 
Low calorie instant chocolate drink.
Crispy cream doughnuts. 
Low fat fruit yogurt or banana.
Sugary cereal bar.
Low fat yogurt drink.
Crisps
Handful of nuts or plain popcorn.
Chocolate biscuits
A banana or 2 figs
Dried fruit
A portion of fresh fruit. ​​​​
Lunches
Swap this food
​    To this healthier option
Battered fish and chips
Baked salmon with homemade tomato sauce, brown rice and steamed vegetables.
Toasted mozzarella and tomato pesto panini.
​Jacket potato, cottage cheese and salad.
Toasted cheese sandwich 
Granary bagel with cottage cheese or edam and salad.
Pizza with pepperoni, or salami. 
Pizza with thin crust and extra vegetable toppings.
Chips and beans 
Jacket potato and baked beans
Egg mayonnaise white bap 
Chicken or ham salad in granary/seeded bread
​Cheese and pickle French stick 
Brie and tomato in granary/seeded bagel.
Lamb kebab in white pitta
Beans, chicken or hummus in wholemeal pitta.
Creamy chicken soup and white French stick 
 Bean, or lentil soup with rye bread, or granary roll.
Dinner
Swap this food
​    To this healthier option
​Roast chicken dinner    
Roast, or grilled chicken cooked with no skin baked in small amount of olive oil with new potatoes and steamed vegetables.
Cottage pie and peas    
Brown rice, small portion of chilli con carne and sweet potatoes
Spaghetti bolognaise    
Spaghetti with sardines served with salad
Fish in parsley sauce, mashed potato and peas. 

​Grilled mackerel with basmati rice and lentils and steamed vegetables.
Chicken korma and pilau rice.
Chicken jalfezi with vegetable side dish and steamed rice
Burger, oven chips and baked beans. 
​Turkey burger with baked sweet potato and salad vegetables.
Chicken nuggets and chips 
Grilled chicken with no skin, oven baked sweat potato and vegetables.
​
Chinese takeaway 
Chicken stir fry with Chinese vegetables and black bean sauce
Pasta carbonara    
​Pasta arrabiatta – tomato based sauce with salad.
Beef casserole with dumplings    
Chicken casserole with brown basmati rice .
Desert
Swap this food
​    To this healthier option
​Apple pie and custard
​Baked apple and low fat ice cream.
​Full fat rice pudding
​Low fat rice pudding with mixed berries.
Chocolate pudding
Low fat chocolate dessert or soya chocolate dessert.
​Ice creams and wafers
Fruit Salad with low fat fruit yogurt, or low fat ice cream.
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  • Home
  • Muscle Building
    • Transform Your Body in 90 Days
    • How to Build Lean Muscle Mass
    • The Mesomorph Body Type
    • The Ectomorph Body Type
    • The Endomorph Body Type
    • Eating for muscle gain
    • Nutrition for Bulking or Cutting
    • Muscle Building Supplements
    • Strength or Resistance Training
    • Post Workout Recovery Nutrition
    • How far will you go to achieve your goals?
  • Fitness
    • Personal Trainers and Fitness Instructors
    • Benefits of cardio workouts
    • Common Exercise Myths
    • How workout plans help you achieve your goals
    • Achieve your best body at 40+
    • Ways to burn more calories
    • How important is stretching?
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • Double your weight loss with a food diary
    • ​Walking to improve fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet for a Healthy Lifestyle
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Healthy Diet Swaps
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Guide to Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • What foods provide muscle fuel?
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Benefits of Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Healthy Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • Guide to UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • Understanding USA food labels
    • Understanding USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets: How to Lose Weight
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar or Low Carb Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Blog
    • iPhone Gym Training App: A Beginner's Guide
    • Best iPhone Gym App for Weight Loss
    • Gym for Busy Professionals
    • HIIT Training for Fat Burning
    • Gym Training for Core Strength
    • Gym Training Workout Before Work
    • Gym Training for Lower Body Strength
    • Gym Training for Stress Relief
    • Tips for Workout Consistency
    • Gym Training for Functional Strength
    • Full-Body Gym Training for All Fitness Levels
    • Gym Training for Women