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11 foods you can swap for something else and save 1,000 calories a day

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The average Brit files away 3,440 calories every day – that’s nearly 10,000 more calories a week than we need and it takes just 3,500 to put on just one pound.

Losing weight doesn’t have to mean a complete diet overhaul, just make a few simple swaps to your daily menu and you can save more than 1,000 calories a day.

Out: Latte
In: White coffee

latte

You need your caffeine in the morning, and that’s fine. But you don’t need your latte; what you need is a simple white coffee (essentially the same but with less sickly milk).

Calories saved: 180

Out: Banana
In: Apple

bananas

Fruit is good for you, and that’s why you’re topping your cereal with a banana. Well done. Sort of. But chop up an apple instead, and you’ve instantly halved the calories.

Calories saved: 50

Out: Ginger Nuts
In: Nuts

almonds

Ah, the ill-fated elevensies, the moment we all eye the packet of biscuits and think ‘just a couple won’t hurt’. But they will, I’m afraid; ‘just’ two biscuits will hurt in the shape of 200 calories. Try a handful of nuts instead – often seen as the dieting enemy because they’re high in fat, but it’s good health-boosting fat.

Calories saved: 70

Out: Soup
Roll In: Oatcakes

ginger cookies

Soup might be a healthy choice (if it’s home-made, otherwise it’s packed with salt), but make it even healthier by ditching the accompanying roll and going for a couple of less bloating oatcakes.

Calories saved: 200

Out: Sandwich
In: Salad

buns

Bear with us, it’s not as boring as it sounds. Salads don’t have to be one lonely bit of Iceberg, they can be a fancy new vehicle for your normal sandwich filling. Instead of putting your tuna/ham/egg on some bread, bung it on some (nicer Cos) lettuce. Easy.

Calories saved: 250

Out: Bar of milk chocolate
In: Square of dark chocolate

Apple vs Chocolate

No, we never believed this either; one mouthful of dark chocolate, however good the quality, is never going to be as fun as lots of mouthfuls of milk chocolate. Is it? Actually, yes, because the higher cocoa content means you’re still getting the same fix but with less faff.

Calories saved: 180

Out: Wine
In: Gin

wine

Argue for antioxidants all you want, wine will never be good for you – not in a weight-loss way, anyway. Even a small glass contains about 120 calories, and a large is nudging 200. We’re not saying don’t drink, just drink Gin and slimline tonic instead.

Calories saved: 70

Out: Pasta
In: Rice

Girolles and pasta

It takes the same time to cook, it’s cheap, and it goes with anything. So far, so even on the rice v pasta front. But rice is also packed with vitamins, is a multigrain, and is an instant calorie save. We have a carb winner.

Calories saved: 150

Out: Chips
In: Potatoes

Fish and chips

Some meals always need chips – fish n chips, for one. But mostly, you can swap them for their humble cousin, the normal boiled potato, and barely notice a difference. Except in the substantial calorie save.

Calories saved: 150

Out: Peas
In: Broccoli

peas

Obviously, peas aren’t bad for you, but in a similar vein as the banana-for-apple cereal swap, they are more calorific than other things in the vegetable drawer. A portion of peas is 70 calories, broccoli is 30.

Calories saved: 40

Out: Yoghurt
In: Natural Yoghurt

yoghurt.jpg

The key here is the type of yoghurt. Obviously, the new breed of chocolate flavoured ones are the bad type, but so are many fruit ones, masquerading as healthy but actually filling you up with sugar. Opt for a small pot of natural yoghurt with actual fruit.

Calories saved: 100

Total calories saved in a day: 1,440. Bingo!