Written by Accredited Practising Dietitian, Shannon Lavery

Looking to lose weight but afraid of making major lifestyle changes? Weight loss and healthy eating doesn’t necessarily mean overhauling your entire way of life. It is possible to improve your health by only making a few simple changes which over time will amount to huge benefits!

Try some of my easy food and drink swaps to improve your overall nutrition and reduce your waistline!

SWAP FOR SAVE
1 cup full cream milk 1 cup skim milk 300kJ and 8g fat (5g saturated fat)
1 can soft drink 1 can diet soft drink (or water!!) 670kJ
Blueberry muffin Plain scone with jam 1580kJ and 18g fat
50g potato crisps 2 cups air-popped popcorn 860kJ and 17g fat
Scrambled eggs 2 poached eggs 882kJ and 20g fat (11g saturated fat)
Turkish toast Wholegrain toast 460kJ, 8g fat and lower the GI of your meal
1 cup pasta 1 cup zucchini noodles 800kJ and 40g carbs
1 cup cooked rice 1 cup cauliflower rice 700kJ and 50g carbs
Salt and pepper squid entree 6 oysters 980kJ, 10g fat and 580mg sodium
Chicken ceasar salad Grilled chicken salad with vinaigrette 800kJ, 14g fat and 440mg sodium
Battered, fried fish Grilled fish 750kJ, 18g fat, 21g carbs and 200mg sodium

Want more individualised and tailored dietary advice?

To find out more about making better food choices and achieving your health goals, book in to see Shannon for a one-on-one dietary consultation here at BlueFit Health Club. To make an appointment and to find out more please visit www.betterchoicesnetwork.com.au

BlueFit members receive 10% discount on all consultations with Shannon.

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