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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.

A few healthy swaps and a bit of calorie-burning activity is all it takes to slash 500 calories from your daily intake – and lose 1lb a week

 

Weekday option 1

Breakfast

SWAP
50g muesli (183kcal)
FOR
30g bran flakes (100kcal)

Snack

SWAP
50g hummus and 10 tortilla chips (274kcal)
FOR
50g salsa and crudités (37kcal)

Dessert

SWAP
2 scoops of ice cream (202kcal)
FOR
A bowl of fruit salad (75kcal)

ACTIVITY

8 min of an aerobics DVD = BURN 53kcal

TOTAL 500 CALORIES

Weekday option 2

Lunch

SWAP
A bowl of creamy chicken soup (116kcal)
FOR
A bowl of minestrone soup (62kcal)

Dinner

SWAP
A jacket potato with 50g grated cheddar (438kcal)
FOR
A jacket potato with 100g low-fat cottage cheese (298kcal)

Drink

SWAP
A can of cola (139kcal)
FOR
A glass of sparkling water with fresh lime (0kcal)

ACTIVITY

41 min of housework = BURN 167kcal

TOTAL 500 CALORIES