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10 Surprisingly Simple Food Swaps

It really is small changes that can make huge difference over time to the way we look and feel. You may have heard it said that you only need to drink one can of cola more than you need each day and you'll gain a stone - well, lucky for us, the reverse is also true!

Making a few simple swaps every day can decrease your calorie intake enough to lose around 1lb per week, making a difference on the scales and in the mirror…

Swap this…
For this…
Save…
300ml full-fat milk
(201 calories)
300ml skimmed milk
(103 calories)
98 calories
1tsp butter
(36 calories)
1tsp low-fat spread
(20 calories)
16 calories
1tbsp vegetable oil
(129 calories)
10 sprays of a spray oil
(10 calories)
119 calories
1tsp sugar
(20 calories)
Artificial sweetener
(2 calories)
18 calories
1tbsp mayonnaise
(104 calories)
1tbsp fat-free dressing
(6 calories)
98 calories
Regular sandwich
(600 calories)
Low-fat sandwich
(350 calories)
250 calories
Can of cola
(135 calories)
Can of diet cola
(2 calories)
133 calories
Large (50g) packet of crisps
(254 calories)
Small (25g) packet of crisps
(127 calories)
125 calories
1 chocolate digestive
(84 calories)
1 small chocolate chip cookie
(49 calories)
35 calories
1 slice thick-cut wholemeal bread
(88 calories)
1 slice medium-cut wholemeal bread
(77 calories)
11 calories
 
Total Calorie Saving
903 calories

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