Healthier food swaps
A few food swaps throughout the day can result in a calorie
saving by the end of it. And because most healthy options can be
just as tasty as more indulgent ones, you needn't expect to feel
deprived either.
Here's a selection of easy substitutions you can make as
part of a balanced diet.
| FOOD |
CALORIES |
FOOD SWAP
|
CALORIES |
CALORIE SAVING
|
| Homemade chips (200g) |
380 |
1 Medium jacket potato (180g) |
245 |
135 |
| Portion of egg fried rice (250g) |
520 |
Boiled rice (250g) |
355 |
165 |
| 1 large croissant |
297 |
2 crumpets |
180 |
117 |
| 1 large naan |
538 |
2 chapattis |
222 |
316 |
| 2 large pork sausages |
322 |
1 large chicken breast |
197 |
125 |
| 1 pint of full fat milk |
375 |
1 pint of semi-skimmed milk |
187 |
188 |
| Cheddar cheese (40g) |
165 |
Edam cheese (40g) |
133 |
32 |
| Cream cheese (60g) |
263 |
Cottage cheese (200g) |
196 |
67 |
| Greek yoghurt (150g) |
173 |
Low fat yoghurt (150g) |
84 |
89 |
| 1 bag of crisps (35g) |
186 |
1 bag of prezels (25g) |
99 |
87 |
| 1 chocolate bar (49g) |
240 |
1 Kellogg's Special K Chocolate Chip Bar |
90 |
150 |
| 1 jam doughnut |
252 |
1 large hot cross bun |
205 |
47 |
| 1 Danish pastry |
411 |
Kellogg's Special K (30g) plus 125g
semi-skimmed milk |
179 |
241 |
| Pasta cheese sauce - made with whole milk(100g) |
197 |
Tomato based pasta sauce (100g) |
37 |
160 |
Create your
FREE Special K Personal Plan