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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.

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.

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You can download the full smart swaps card here or by clicking on the image below.smart-swaps-body