If you’re trying to manage your weight, you don’t have to go hungry. HFG dietitian Caroline Trickey shows us how to cut the energy of a meal down with nutritious swaps.
When you make these smart swaps, you will barely notice the change in terms of taste — but they’ll boost your health and save you unneeded calories.
Swap
Half your bolognese meat with a tin of lentils
Saves
4.2g sat fat
Adds 13g fibre
Swap
Half your noodles with zoodles (courgette noodles)
Saves
588kJ (140cal)
Swap
Half your rice with cauliflower rice
Saves
647kJ (154cal)
Adds
2g fibre
Swap
Half your coconut milk with soy or almond milk
Saves
885kJ (211cal) and 29g sat fat
Swap
Beef casserole with 1 cup mash with beef and veggie stir-fry with 1 cup cauliflower rice, instead of rice
Saves
1421kJ
(338cal)
Swap
Chocolate self-saucing pudding with Chocolate custard jars
Saves
1249kJ (297cal)and 9g sat fat
www.healthyfood.com
