Festive season is on the horizon, but not far behind are feelings of remorse as many of us will inevitably succumb to one too many treats at Christmas lunch.
But a handful of simple food swaps could help you cut hundreds of calories out of your daily diet and leave you feeling fitter come the new year.
Australian dietitian Peta Carige spoke to FEMAIL on Tuesday, revealing her 10 best and easiest food alternatives that will have you eating healthier.
Australian dietitian Peta Carige (pictured) spoke to FEMAIL, revealing her 10 best and easiest food alternatives that will have you eating healthier
RICOTTA CHEESE INSTEAD OF MAYONNAISE
Swapping mayonnaise for ricotta cheese in your next sandwich or wrap will help you save 100 calories per serve, Peta said.
She added: ‘Ricotta will still add creaminess to your sandwich, salad or wrap while saving you almost ten grams of fat per serve.’
But if ricotta doesn’t pack the same amount of flavour you are looking for, Peta suggested mixing some of it with your favourite pesto.
Swapping mayonnaise (right) for ricotta cheese (left) in your next sandwich or wrap will help you save 100 calories per serve, Peta said
QUINOA INSTEAD OF COUSCOUS
For many of us, couscous is our go-to ‘healthy’ alternative to white rice.
But Peta suggested going one better and start swapping your couscous for quinoa.
Eaten in the same quantity, this swap will only save you 20 calories, however Peta said the healthy power of quinoa lies elsewhere.
‘The quinoa energy is made up from a higher fibre and protein component making it extremely filling, while creating a great texture for a salad,’ she said.
Peta suggested to start swapping your couscous (left) for quinoa (right)
MARINATED CHICKEN TENDERS INSTEAD OF PORK SAUSAGES
A further 90 calories can be cut out of your diet by swapping pork sausages on the barbecue for marinated chicken tenders.
‘For the same portion of meat, you will more than half your fat intake from more than 26 grams down to ten grams,’ Peta said.
She added that chicken tenderloins also have less than one-fifth of the amount of saturated fat content of pork sausages.
A further 90 calories can be shed out of your diet by swapping pork sausages (left) on the barbecue for marinated chicken tenders (right)
BAKED SWEET POTATO WEDGES INSTEAD OF POTATO WEDGES
You can shed hundreds of calories out of your diet while still enjoying potato wedges, Peta said.
Almost 400 calories per serve can be cut out by swapping regular potato wedges for baked sweet potato wedges.
‘Even if you are generous with the olive oil that you bake your sweet potato wedges in, you will save yourself over 30 grams of fat for a bowl and save yourself 20 grams of saturated fat by avoiding fried wedges,’ Peta said.
‘The two-times higher fibre content will also help keep you fuller for longer for almost half the calorie intake.’
Peta (pictured) said 400 calories per serve can be cut out by swapping regular potato wedges for baked sweet potato wedges
CAULIFLOWER RICE INSTEAD OF WHITE RICE
Cauliflower rice has 48 calories per cup – only one-fifth of the amount contained in white rice.
‘It is an easy way to save a lot of energy, while still consuming nutrient-rich foods and it goes well with stir-frys, or even use it to make a tasty fried rice,’ Peta said.
‘Cauliflower rice will also double your dietary fibre intake while reducing your carbohydrate intake by 50 grams.’
Peta also pointed out that cauliflower rice can be found pre-grated, which saves preparation time in the kitchen.
Cauliflower rice (right) has 48 calories per cup – only one-fifth of the amount contained in white rice (left)
FETA CHEESE INSTEAD OF CHEDDAR CHEESE
Peta also revealed that cheese enthusiasts don’t need to give the food away altogether, as feta cheese presents a lower-fat alternative.
Swapping cheddar cheese for feta will save 30 calories and three grams of fat per serve, Peta said.
She added: ‘This might not sound like a lot, but cheese is something we often eat every day, so this simple swap can save you a lot over a year.
CHOCOLATE MOUSSE INSTEAD OF CHOCOLATE CAKE
Chocoholics can still indulge their sweet-tooth, however they may wish to swap cake for mousse, Peta said.
Substituting can save you a whopping 200 calories and will reduce your sugar intake by more than half.
Peta said mousse is a suitable alternative, as cake needs to be swapped with something that will still satisfy a chocolate craving.
Chocoholics can still indulge their sweet-tooth, however they may wish to swap cake (left) for mousse (right), Peta said
Peta said mousse is a suitable alternative, as cake needs to be swapped with something that will still satisfy a chocolate craving
BAKED POTATO INSTEAD OF MASHED POTATOES
Take out mashed potatoes for a whole baked potato to save another 30 calories from your meal.
Peta said potatoes have earned themselves a bad name because of the way they are usually cooked – fried or mashed.
‘But if you replaced your mashed potato with a whole baked potato, you not only save energy and fat, but you also more than double your fibre intake from two grams to more than five grams,’ Peta said.
‘Potatoes in correct portions are a great food to include, especially with the skin on.’
GREEK YOGHURT INSTEAD OF ICE CREAM
Peta said this swap won’t save you calories, however it will improve your nutrient intake.
Ice cream is considered by dietitians as ’empty calorie’ food, meaning it contains little nutrients and mainly consists of sugar.
‘If you swap your ice cream for Greek yoghurt you will consume around 20 calories more, but half of the amount of sugar and four-times the amount of protein and calcium of ice cream,’ Peta said.
‘It will also keep you full for longer while still satisfying those sweet cravings.’
‘If you swap your ice cream (right) for Greek yoghurt (left) you will consume around 20 calories more, but half of the amount of sugar and four-times the amount of protein and calcium of ice cream,’ Peta said
RAW OATS INSTEAD OF GRANOLA
‘Swapping granola with raw oats will save you about 20 calories, but all from sugar as the content goes from more than seven grams of sugar per serve to zero,’ Peta said.
‘Then you can add your own natural sugar in the form of fruit.’
Peta revealed that people tend to eat too much granola at every sitting as it tastes good because of the added sugar.
She added: ‘If you cannot control your portions then definitely swap to plain oats, otherwise over summer, make sure you pull out your measuring cups and stick to the recommended portion size.’