Easy Food Swaps for an Easy Diet

dietToday we show you some easy ways to make swaps in your diet, rather than to completely change the way you eat. This means that you won’t really feel like you’re missing out, but you’ll still see the benefits of weight loss. Dieting this way does take longer as you’re not cutting out as many calories and fat as if you were dieting properly, but it’s so easy that anyone can do it.


If you’re someone who has milk throughout the day in coffee, tea, or on cereal, swap full-fat milk for skimmed milk. The calories and fat you save will be quite significant –  full fat milk has 66 calories and 3.9g of fat per 100ml serving. Swap that for semi-skimmed milk and you save 20 calories and 2.3g of fat per serving. Swap that again for skimmed milk, and you save 33 calories per serving and 3.8g fat. Added up over the day, that really makes a difference. If you don’t like the taste of skim milk at first, do the swap gradually by swapping to semi-skimmed and then to skimmed.


You may be fond of a bottle of beer or a glass of red wine after a hard day at the office. One of the best ways to save on calories and fat is to either swap to a glass of white wine or to one measure of a clear spirit with a diet mixer –  for example, one vodka and diet Coke. Your average pint of beer contains 182 calories, whilst a vodka and diet coke contains 60 calories, saving you 122 calories.


Many people will tell you to always have a piece of fruit or a handful of dried fruit if you’re craving something to east in between meals. However, if you’re not used to fruit, this may not be the best idea. Fruit still contains calories and sugar and some people tend to think of fruit as being calorie free, when it’s not. Instead, opt for food that will keep you fuller for longer or that has less fat than something like 2 or 3 biscuits or a bag of crisps. A big bag of crisps will be roughly 200 calories, containing 10g fat or more, where you could eat 1 ounce of whole blanched almonds for 163 calories. These contain more fibre and more protein, so they’ll also keep you fuller for longer, as well as give you less calories.


It makes sense – swap white bread for brown bread, or if you don’t want to do that, swap the large loaves for the small loaves of bread. An average slice of white bread contains 110 calories, which makes 220 calories and 4g fat per sandwich. Swap that for a small loaf of white bread, and you’ll save 100 calories and 2g fat per sandwich. Swap the large white bread for wholemeal bread, and you’ll save 70 calories and 2g fat per sandwich, plus you’ll feel fuller for longer as brown bread contains far more fibre.


Where possible, stick to low calorie or tomato based sauces and condiments. You may think to yourself that you’re having a healthy meal if you have a salad, but if you drench it with a garlic and herb dressing or a Caesar dressing, you’ll be adding plenty of calories and fat where they’re just not needed. A Caesar dressing will be around 200 calories and a whopping 25g of fat for an average salad – which is a huge 45% of your daily fat allowance. Swap it for a homemade balsamic dressing made with 1 tbsp. of olive oil and 2 tbsp. of balsamic vinegar, for a saving of 50 calories and 10g of fat. Olive oil is a good fat and you’ll be far better off eating olive oil than fatty dressings that contain cream.