Stop & Swap! Easy Smart Eating
Try these healthy food swaps from Livewell
Sticking to your resolutions can be tough, especially with all the food temptations out there. But here at Glen Ivy we are committed to helping you turn your intentions into actions. Here are a few simple ‘swaps’ you can use to help keep you on a healthy track.
It’s all about avoiding high calorie, low nutrient, unhealthy foods and swapping them for something healthier. You could try:
- Swapping your fatty, sugary snacks for fruit and vegetables.
- Reducing portion sizes.
- Drinking plenty of water.
8 am Breakfast
It’s the start of the day, and you need something to fill you with energy.
STOP: Croissant with jam and butter, orange juice and a cup of tea with milk and two sugars (416 calories).
SWAP: Begin the day with a slice of lemon in hot water and enjoy some homemade porridge with semi-skimmed milk and a little honey. The porridge will provide a much slower release of energy that will keep you going until lunch (378 calories).
9 am Pre-work Kickstart
You’re heading to the office when you decide to stop off for a quick coffee.
STOP: A whole milk latte (200 calories).
SWAP: Change it out for a skimmed milk latte and you’ll still get your caffeine boost, but with nearly half the calories (122 calories).
1 pm Lunch
You’re heading out for lunch and you’re after something filling.
STOP: A mozzarella, tomato and pesto panini (487 calories).
SWAP: A jacket potato with cottage cheese and a salad. This will fill you up without giving you that mid-afternoon energy slump (403 calories).
3 pm Mid-afternoon Snack
A mid-afternoon tea break, and it’s time for something sweet.
STOP: A chocolate-chip cookie (168 calories).
SWAP: A piece of fruit. Bananas are good if you’re craving something sweet (116 calories).
6:30 pm A Drink after Work
It’s the end of the day and your workmates are all off to the pub.
STOP: a bottle of beer (160 calories).
SWAP: a glass of white wine has far fewer calories (97 calories), or stick to water for zero calories and a much healthier night out.
8 pm Dinner
Tonight you planned to make something special.
STOP: Roast beef, roast potatoes and yorkshire pudding (558 calories).
SWAP: Try a warming beef casserole with mash and vegetables. You’ll save calories and it’ll be just as satisfying (475 calories).
Check out a full day of swaps here!
