COMPARE:
• 125g Potato wedges contains: 173kcals, 4g fat, 0.4g sat fat, 0.5g sugars and 0.5g salt
• 125g Butternut squash wedges contains: 49 kcal, 0.1g fat, 0g sat fat, 4.8g sugars, 4g fibre and 0.01g salt
2. Pasta: Swap spaghetti for zucchini spirals
Switching out traditional pasta for zucchini will cut out a huge 211 calories, according to Dr Bond.
To make the spirals, use a spiraliser or a peeler to create ribbons.
COMPARE:
• 150g Spaghetti contains: 239 kcals, 2.3g fat, 0.4g sat fat, 0.9g sugars and 2.9g fibre
• 150g zucchini pasta contains: 37.5 kcals, 0.6g fat, 0.2g sat fat, 2.8g sugars and 4.1g fibre
3. Cake: Swap chocolate cheesecake for fruit dipped in chocolate
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You don't have to miss out on a sweet fix completely but by swapping cake for chocolate-dipped fruit you'll consume half the calories.
COMPARE:
• A slice chocolate cheesecake (90g): 362 kcals, 24.6g fat, 13.5g sat fat, 20.8g sugars, 1.7g fibre and 0.3g salt
• 100g of strawberries, four square of chocolate contains: 170 kcals, 8.8g fat, 4.74g sat fat, 15.6g sugars, 4.1g fibre and 0.1g salt
4. Grains: Swap couscous for quinoa
Unlike grains such as wheat can rye, which can be problematic for coeliacs or people with gluten sensitivity, quinoa isn't "a true grain", says Dr Bond.
It's a complete protein that will keep you full for much longer than couscous.
COMPARE:
• Cous Cous Salad (150g): 268 kcals, 1.5g fat, 0.3g sat fat, 1.4g sugars, 3.3g fibre and 0.02g salt
• Quinoa Salad (150g): 163 kcals, 2.6g fat, 0.3g sat fat, 3g sugars, 3.6g fibre and 0.1g salt
5. Sausages: Swap pork sausages for salmon steaks
A serving of bangers will give you almost half the daily recommended amount of saturated fats and a third of your recommended salt intake.
Meanwhile, a piece of salmon contains around 36 grams of protein, and is high in vitamins D and E, and omega-3 fats, says Dr Bond.
COMPARE:
• Three sausages (120g) contains: 357 kcals, 26.5g fat, 9.6g sat fat, 1.7g sugars, 2.8g fibre and 2g salt
• Salmon steak (150g) contains: 358 kcals, 23.4g fat, 4.4g sat fat, 0g s37ugars, 0g fibre and 0.2g salt
6. Cheese: Swap cheddar for feta
In order to cut calories, you don't have to completely ditch cheese. It's still considered a good source of fat, necessary for a balanced diet.
Instead, consider that cheddar has more calories than the likes of feta or brie and make the swaps accordingly.
COMPARE:
• 30g (Matchbox size) Cheddar cheese: 125 kcals, 10.5g fat, 6.5g sat fat, 0.03g sugars, 0g fibre and 0.6g salt
• 30g Brie: 103 kcals, 8.7g fat, 5.5g sat fat, 0g sugars, 0g fibre and 0.4g salt
• 30g Feta: 75 kcals, 6.1g fat, 4.1g sat fat, 0.4g sugars, 0g fibre and 0.8g salt
7. Dressings: Swap mayonnaise for avocado mash
While it can be hard to find reasonably priced avocados at this time of year, they are a far healthier choice than lathering your salad or sandwich with mayonnaise.
COMPARE:
• 1 tbsp Mayonnaise (15ml) contains: 108 kcals, 11.9g fat, 0.9g sat fat and 0.2g sugars
• A quarter of an avocado (35g) contains: 68 kcal, 6.9g fat, 1.6g sat fat, 0.2g sugars and 1.6g fibre
8. Cocktails: Swap pina coladas for pineapple mules
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Most alcoholic drinks are notorious for being laden with calories, but some are better options than others.
COMPARE:
• Pina Coladas made with Bacardi, coconut cream, and pineapple juice, contain: 245 kcals, 18.6g sugars, 6.3g fat, 5.1g saturates
• Spiced Pineapple Mule made with Captain Morgan's spiced rum, pineapple juice, diet ginger beer, 2 dashes angostura bitter, contains 143 calories
9. Rice: Swap white rice for cauliflower rice
Similar to swapping pasta for zucchini, this is an easy way to cut down on calories while still getting the same effect in a dish.
As Dr Bond explains, cauliflower is a lower GI food and a great source of fibre, potassium, folate and vitamin C.
COMPARE
• 150g (size of a tennis ball) serving cooked white rice contains: 215 kcals, 0.6g fat, 0.1g sat fat and 0g sugars
• 150g serving cauliflower rice contains: 51 kcals, 1.4g fat, 0.3g sat fat and 3.8g sugars
10. Sandwiches:Swap ham and cheese for poached salmon
You can't go past a good sandwich. But it might be time to reconsider that old favourite filling of ham and cheese.
Dr Bond recommends brown bread with salmon and watercress instead. Here's why:
COMPARE:
• Two ham and cheese sandwiches on white bread contains: 466kcals, 21.6g fat, 10.7g saturated fat, 3.4g sugars, 2.13g salt and 2.2g fibre
• Poached salmon and watercress on brown bread contains: 353kcals, 12g fat, 1.5g saturated fat, 3.6g sugars, 0.8g salt and 3.8g fibre
11. Mash: Swap mashed potatoes for mashed cauliflower
Mashed potato is considered a staple component to many a hot dinner. But did you know that one cup of mash racks up 116 calories alone.
Instead, try cauliflower, which is packed with vitamin C while only containing 27 calories per cup.
12. Buns: Swap brioche buns for sourdough bread
Brioche buns may be far more on trend than sourdough, but the latter boasts 60 per cent less fat and 80 per cent less saturated fat.
Dr Bond explains that sourdough has a lower GI than brioche buns and contains acid that helps break down starches, meaning it is easier to digest.
"Watch out though, it is still bread of course, so control your portions and pay attention to what you serve it with," she says.
COMPARE:
• White brioche bun (68g) contains: 186kcals, 3.9g fat, 1.8g sat fat, 4.4g sugars and 0.4g salt
• Sourdough (80g/ 1/5 loaf) contains: 190kcals, 1.4g fat, 0.2g sat fat, 1.9g sugars, 0.7g salt
13. Breakfast: Swap granola for porridge
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It may be lauded as the ultimate #fitspo breakfast and look very pretty on Instagram but granola is not a healthy choice when compared to a classic bowl of oats.
COMPARE:
• Oats 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.
• Granola: A 45g serving of Jordans Crunchy Oat Granola with berries is 192 calories, contains 6.1g of fat and 7.7g of sugar.
14. Dips: Swap creamy dips for salsas
What you decide to dunk your snacks in can vary hugely in their calorie counts.
Dr Bond suggests swapping the likes of creamy taramasaltas for vegetable-heavy salsas.
Ditching chips for carrot sticks will also make a huge difference.
15. Snacks: Swap chips for nuts
While chips are in fact lower in calories and fat than walnuts, the type of fat is important to consider.
Eighty-three per cent of the fat in walnuts is polyunsaturated, meaning it's good for your heart.
And, says Dr Bond, walnuts also have a low GI and are packed with fibre and protein, which help us feel fuller for longer.
"Walnuts are a low GI food, which means they provide a slow, steady, release of energy, and are rich in manganese and copper that are needed for energy production and can help prevent tiredness and fatigue by transporting iron in the body."
COMPARE:
• Crisps 25g packet contains: 132 kcals, 8g fat, 0.7g sat fat, 0.1g sugars
• 30g handful walnuts contains: 206 kcals, 20.6g fat, 2.3g sat fat, 0.8g sugars
