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7 Swaps To Help You Cut Calories

7 Swaps To Help You Cut Calories

1. Potato wedges for butternut squash wedges

Butternut squash is a great low carb alternative to potatoes. 125g Butternut squash wedges contains: 49 kcal, compared to 125g Potato wedges containing: 173kcals

2. Spaghetti for Courghetti

This simple swap from spaghetti to a spiralised courghetti substitute could save you 211 calories. The vegetable version is also virtually fat free at 0.6g per 150g serving. To make courghetti simply put it through a spiraliser, or you could even use a peeler for a similar ribbon effect.

3. Cous cous for quinoa 

Quinoa isn’t a true grain like wheat or rye, so it’s suitable for those with coeliac disease or gluten sensitivity. It also has more iron than other grains and it’s a source of energy giving magnesium, folic acid and copper. Quinoa Salad (150g): 163 kcals compared to Cous Cous Salad (150g): 268 kcals.

4. Cheddar cheese for feta

Cheese is considered a good source of fat, which is essential for a balanced diet. But don’t go overboard — because it contains more calories than some of the milder cheeses like brie and feta. 30g Feta cheese 75kcals, 30g Cheddar cheese 125 kcals.

5. Mayonnaise for smashed avocado

Half an avocado is one of your five-a-day and is rich in cholesterol lowering mono-unsaturated fat and packed with antioxidant vitamin E. 1 tbsp Mayonnaise (15ml) contains: 108 kcals, A quarter of an avocado (35g) contains: 68 kcal.

6. White rice for cauliflower rice

This easy swap is a bit like courghetti. The cauliflower rice gives the same texture as the white long grain rice but with a lot less calories. Cauliflower is also a lower GI food and a great source of fibre, potassium, folate and vitamin C. 150g white rice contains 215 kcals, compared to 150g cauliflower rice, 51 kcals,

7. Granola for porridge

A 40g serving of cooked oats contains just 143 calories, 3 grams of fat and 3.7g sugar. Sprinkling 10 fresh blueberries onto your porridge adds natural sweetness for just 8 calories. Meanwhile, a 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, contains 6.1g of fat and 7.7g of sugar.