The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Make these clever swaps and enjoy your day out without guilt

PACK A HEALTHY PICNIC and cut the calories in half – not to mention the drastic reduction in fat and saturates

Dump it

• slice of quiche
• sausage roll
• packet of crisps
• mini pork pie

TOTAL: 1,031kcal, 72.9g fat, 29.3g saturates, 4.1g sugar, 4.4g salt

Pack it

• slice of thin-crust pizza
• boiled egg
• cherry tomatoes
• carrot sticks
• reduced-fat hummus

TOTAL: 448kcal, 23.5g fat, 7.6g saturates, 12.4g sugar, 2.3g salt