Lifestyle

Swapping food to shed excess weight works like a dream

Swap a toasted club sandwich (2160kj) for a cream cheese and smoked salmon bagel (1700kj).
Swap a toasted club sandwich (2160kj) for a cream cheese and smoked salmon bagel (1700kj).

WHAT if you didn't have to go on a rigid diet to shed kilograms, just make some simple food swaps...

That's the concept behind a new book, The Food Swap Diet, by author Peta Bree, who has degrees in nutrition and sports science.

Packed with suggestions for swapping diet-sabotaging foods with waistline-friendly options, it's a practical guide to shaving kilojoules from your diet without going hungry or skipping meals.

"Where The Food Swap Diet differs from other diets is in its free rein: no food is banned," says Peta.

"What matters is that you make wiser choices each time you eat breakfast or lunch a snack or a restaurant meal."

Food swapping is an approach that suits all lifestyles, whether you are a busy mum who never has time to prepare meals for herself, a stressed-out office worker who eats on the run, or someone who simply feels that they have been losing the battle of the bulge for way too long, she says.

In The Food Swap Diet, Peta makes suggestions for every eating opportunity of the day - breakfast, coffee break, lunch on the run, ready meals, snacking, eating out and even drinks.

While some of it is more British than Australian (and calories are used as measurement rather than kilojoules), there's plenty of good advice about food types and food choices including breakdowns of fats, sugar and salt in specific foods.

Peta's eating out section is particularly good, covering everything from Chinese to Indian to burgers and fish and chips to pizza.

Pizza is one of the most popular takeaways in Australia.

In fact, if you had shares in Dominos, you'd be laughing all the way to the bank.

But this popular takeaway can also be a health and diet nightmare with ingredients including processed meats full of preservatives, potentially carcinogenic nitrates and full fat cheeses.

To make it a healthier option, Peta suggests avoiding stuffed crusts and deep-pan bases, choosing vegetable toppings over meat and extra cheese toppings, checking out seafood options and steering clear of starters such as garlic bread, bruschetta, dough sticks and anything served with garlic butter.

Halving a pizza and filling the other half of your plate with a green salad is also smart, live longer advice.

Peta has plenty of other tips on the nutritional content of food, including swapping meals that may be equal in kilojoules but not in food value.

"As you will discover as you start food swapping, calories are not all that matter when it comes to losing pounds or maintaining a healthy weight," she says.

"The nutritional profile of a food - that is the amount of fat, salt and sugar it contains, as well as the levels of vitamins and minerals - play a crucial role in determining how quickly it settles as body fat and how easily it satiates us before the next meal."

 

Some healthy swaps

  • Swap a blueberry muffin (1720kj) for a fruit scone (1350kj)
  • Swap medium latte (900kj) for a black coffee (30kj)
  • Swap a chicken caesar and bacon wrap (2500kj) for a chicken and salad wrap (1450kj)
  • Swap a toasted club sandwich (2160kj) for a cream cheese and smoked salmon bagel (1700kj)

 

>> To read more lifestyle stories

Topics:  diet food health lifestyle



YOUR PHOTOS: Ipswich goes back to school

My daughter Leah (grade 6) and sons Corey (grade 4) and Blake (prep) and of course their three-year-old brother, Darcy.

We popped some of these happy snaps in the below gallery

Bell rings for the first time at Ipswich's newest school

WELCOME: Bellbird Park State Secondary College principal Michael West greets new Year 7 students on their first day of school.

Principal Michael West welcomes youngsters at Bellbird Park.

WATCH: Sneak peek at landmark legal drama 'Don't Tell'

Sara West

'Two thirds of the movie was filmed in Ipswich'

Local Partners

Kristen Stewart to host SNL

Kristen Stewart will host a pre-Super Bowl episode of SNL next month

Louis Tomlinson celebrated his son's first birthday

Louis Tomlinson and Briana Jungwirth celebrate son's first birthday

Kylie Minogue will take husband's name

Kylie Minogue will take her fiancé Joshua Sasse's surname

WATCH: Sneak peek at landmark legal drama 'Don't Tell'

Sara West

'Two thirds of the movie was filmed in Ipswich'

Nicole reveals her biggest parenting challenges

Actress Nicole Kidman.

Nicole Kidman says her kids are ‘deeply attuned' to her moods.

Suicide Squad director reveals his regrets about the film

Margot Robbie in a scene from the movie Suicide Squad.

DIRECTOR of superhero flick on what he’d change about ‘flawed’ film.

Stockland's $150m pitch: Build it and they will come

Gladstone Marina. The Gladstone Regional Council offers a range of exciting job opportunities. Photo Contributed: Murray Ware.

Here's why we need to see Stockland upgrade start soon.

Ipswich house prices looking up in "seller's market”

Region's median house price climbed 1.4% to $325,000 and the median unit price fell 13.8% to $235,000 in the September quarter.

Median house price climbs 1.4% to $325,000 as unit price falls 13.8%

By the water's edge

Secure your seachange

Work to be done before Hungry Jack's opens

Roadworks outside the Hungry Jack's restaurant at Brassall must be completed before it opens.

Ipswich residents will have to wait for their Whoppers

HOT PROPERTY: Money to spend on land, buildings

File picture.

Sale, leasing of industrial real estate picks up in Mackay

Ready to SELL your property?

Post Your Ad Here!