ADVICE

Smart swaps for lighter meals

Two men eating lighter bolognese

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

First published: May 2021

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