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.

We’ve done the maths for these switches across breakfast, snacks, lunch and dinner, to help you cut the excess. And if you shave 3,500 calories off a week, you’ll find your waistband soon becomes looser.

Here are the best swaps you can make and how many calories saved for each swap.

smart swaps 1 smart swap 2smart swap 3

You can download the full smart swaps card here or by clicking on the image