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Simple food swaps for a big impact


Maintaining a healthy weight is much easier when you making smarter food choices. The key is to eat foods that are minimally processed and therefore include more of the good stuff, like fibre, vitamins and minerals, all which your body needs. Cravings are actually your body's way of telling you it's lacking in nutrients.


Here are 5 simple food swaps to help you ditch the crap: 



1. Swap juice for whole fruit


Skip the 12-ounce glass of orange juice and go for a fresh orange instead. A glass of OJ has 24 grams of sugar which is double the amount in an orange AND you won't get the added 3 grams of fibre you get when eating the whole fruit.




2. Instead of bread use a wrap


Pile your sandwich filling on one wholewheat wrap, rather than 2 slices of bread for a simple way to reduce the carbs. To reach food swap expert level use collard leaves to create your wraps. 






3. Replace crackers with apple slices

Who doesn't like a bit of savoury cheddar? Paired with crisp apple slices instead of crackers and you not only have a tasty snack combo but you also up your daily fruit count too! Bonus: less salt. Five crackers = 200mg sodium. Apple = zero.






4. Eat cauliflower rice with your curry

Give your madras an added veggie boost by swapping normal rice for cauliflower rice. It's not only one of the healthiest cruciferous vegetables you can get but also loaded with nutrients including fibre, vitamins C, K and B6, and potassium. 






5. Ditch the milk chocolate in favour of dark

Believe it or not, but dark chocolate has half the sugar of milk chocolate. Plus, intense dark chocolate, savoured slowly, can last as long and deliver the satisfaction you want. Try 2 squares versus a whole bar.






Did you enjoyed these? Why not share your favourite food swaps with us? Simply tweet us using #obesitysoc or leave us a comment below.  


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