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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.


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


Calories: 206

Fat: 5g

Carbs: 30g

Protein: 11.6g


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.


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


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.


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


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


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!

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