If we look at a week of meals, there are 21 occasions to eat a ‘meal’ and potentially 14 occasions to eat a snack (morning and afternoon tea). So that totals 35 eating occasions!

If one or two of those ‘eating occasions’ is a little indulgent and the rest of your week is a healthy balance, than you won’t suddenly gain mountains of weight. What is important is what you do for the majority of the week.

Remember one indulgent meal won’t make you fat in the same way as one super healthy meal won’t suddenly make you lean! Pull out your calendar and plan for your indulgences and perhaps incorporate some exercise that day as well.

To ensure that the majority of your week is healthy, I’ve put together a list of healthy swaps that taste just as fabulous as your favourite vice. Take a look!

30g Mars Pods
Swap for: 5 fresh dates with an almond stuffed inside
Benefit: Fibre boost and great natural sweetness

Mocha Coffee
Swap for: Hot cup of cacao
Benefit: Less KJs and high levels of antioxidants

Lollies
Swap for: Frozen purple grapes and blueberries
Benefit: Fabulous source of anthocyanins – a powerful antioxidant

Cocktails
Swap for: Mineral water with fresh crushed berries
Benefit: Low in kilojoules and hydrating – no hangover!

Croutons
Swap for: Walnuts
Benefit: Good source of protein and healthy fat

2 TBS egg/oil mayonnaise (1228kJ)
Swap for: 2 TBS Mustard (70kJ)
Benefit: Massive reduction in kJs but not reduced flavour

Sports drink
Swap for: Coconut water
Benefit: A natural way to rehydrate

1 TBS butter as spread (10g sat fat)
Swap for: 1 TBS avocado as spread (less than 1g sat fat)
Benefit: Less saturated fat and less kJ

1 cup pasta
Swap for: 1 cup zucchini ribbons
Benefit: Boost in plant food and low in kilojoules

Ice cream
Swap for: Frozen blended bananas
Benefit: Good source of fibre, lower in fat and sugar

Breadcrumbs
Swap for: Oats
Benefit: Added protein from oats

White rice
Swap for: Quinoa
Benefit: Great source of Omega 3 and Protein

Fried spring rolls
Swap for: Vietnamese rice paper rolls
Benefit: Less saturated fat

Potato wedges
Swap for: Warm edamame
Benefit: A great source of slow-release carbs and fibre

Until next time…
Eat well, be well.

Lisa Donaldson APD
www.FEEDinc.net
4 Kennedy St, Kingston