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Home » Lose Weight » Revealed – 50 easy food swaps to lose weight and be healthier – Birmingham Live

It's January, and that means a good percentage of the UK population have embarked on some kind of weight loss regime.

Maybe it's because we over-indulged during the festive period, or because we've been carrying a bit too much timber for a long time and are using the new decade to finally do something about it.

Some of us may have decided to go on a proper, structured diet, while others may have joined a gym to sweat off those pounds.

But is such a drastic move really necessary? Surely just eating healthily and cutting down calories would do the trick?

Many experts say a few simple food swaps will trim your waistline and also help you adopt a more healthy lifestyle in the longer term.

Here are 50 easy food swaps suggested by the health experts at Bupa which won't leaving you feeling deprived, but will make a massive difference to your waistline and overall diet.

1. Instead of chucking in pieces of lamb or beef in stews, use lentils instead. Fewer calories, but full of fibre.

2. When using cream in cooking, switch to low-fat Greek yoghurt or reduced fat crme fraiche.

3. Don't reach for a bag of crisps - swap for unsalted popcorn.

4. Full-fat cheddar - go for cottage cheese or a reduced-fat cheddar.

5. Milk chocolate bar swap for dark chocolate.

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6. Mayonnaise go for the reduced fat version, or swap for half an avocado, mustard, or even make your own dressing using olive oil, herbs and spices.

7. Fruit juice full of sugar, go for the "real thing" by having the fruit itself, or have half fruit juice and half water.

8. Sunflower oil swap for rapeseed oil in cooking, and spray it onto the pan rather than pour it.

9. Apple pie swap for stewed apple with oat crumble.

10. Potato have sweet potato instead.

11. Chocolate biscuit swap for a homemade muesli slice.

12. Two-minute noodles try thin rice noodles instead.

13. Full-fat latte swap for skinny latte or white Americano.

14. Chicken wings or drumsticks opt for skinless chicken breast.

5. Thick-crust takeaway pizza try thin-crust.

16. Soy sauce swap for reduced-salt soy sauce

17. Salami have turkey or chicken breast instead.

18. Chocolate milkshake swap for low-fat chocolate milkshake.

19. Ditch the frozen fish in breadcrumbs and go for fresh or frozen fish.

20. Salted nuts swap for unsalted nuts such as almonds or walnuts.

21. Swap jam for smashed berries or mashed banana with a sprinkling of cinnamon.

22. Steer clear of the fried, fat-laden tempura and try raw fish or veggie sushi roll.

23. For breakfast, forego sugary cereal and try porridge, wholegrain wheat cereal, or wholemeal toast with peanut butter.

24. When making pasta, don't have the creamy sauces, switch to tomato-based ones or pesto.

25. Ice lollies swap for frozen grapes.

26. Butter is more nutritious, but very high in fat and calories, so try olive oil-based spread.

27. Ice cream swap for a frozen blended banana.

28. Cheese and biscuits switch to crudits (vegetable sticks such as carrots, celery, peppers) and a dip such as low-fat humus or salsa.

29. Caesar salad swap for a build-your-own garden salad.

30. French fries swap for oven-baked potato wedges or sweet potato wedges.

31. Chocolate mousse make your own healthier version using blended avocado and banana with cocoa powder and vanilla extract.

32. Creamy salad dressing swap for olive oil and balsamic vinegar.

33. Ditch the bacon and fried egg and go for grilled bacon and poached eggs.

34. White rice swap for whole barley or brown rice.

35. Coconut milk swap for light coconut milk or light evaporated milk with coconut essence.

36. Ditch the spring rolls and instead have rice paper rolls.

37. Sweet chilli sauce swap for chilli lime vinaigrette dressing.

38. Have smoked salmon instead of bacon.

39. Swap a blueberry muffin for one slice of raisin toast.

40. Gyoza (Japanese dumplings) entre swap for edamame, which are a type of soy bean.

41. Pretzels swap for salt and vinegar rice crackers.

42. Ditch the carbonated drinks for diet or zero carbonated drinks, no added sugar squash or sparkling or still water.

43. Sprinkle herbs and spices over your food instead of salt.

44. When buying tinned fish in brine, go for the one in spring water, and try other tinned fish such as mackerel, salmon and sardines.

45. Hot chocolate try warm, low-fat milk with cinnamon.

46. When making pancakes, serve them with fresh fruit instead of lemon and sugar.

47. Quiche try the crustless ones or even better, go for an omelette or frittata.

48. When eating out, swerve the hamburger and have the grilled chicken salad sandwich or wrap.

49. Pasta swap for courgette ribbons or aubergine sheets.

50. When you fancy a sweet, opt for dates or a handful of fruit such as grapes or strawberries.

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Revealed - 50 easy food swaps to lose weight and be healthier - Birmingham Live

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Home » Lose Weight » Revealed – 50 easy food swaps to lose weight and be healthier – Birmingham Live