The Food Swap Diet is available to buy now
Eating for good health should be simple and straightforward but making the right choices can be mind-blowingly difficult.
Often foods we buy because they look wholesome can be loaded with unimaginably high levels of fat, sugar, salt – and calories. Many of the labels we faithfully assume to be providing us with useful information are at best misleading, at worst inaccurate.
In The Food Swap Diet award-winning health journalist Peta Bee shows you how to make better food choices – and lose weight – without having to survive on rocket leaves. She compares seemingly similar foods and shows which are friendlier to the waistline, and to your health.
There's no going hungry, no banned foods and no skipping meals. You'll find hundreds of food swaps that slice anything from 10 to 900 calories per serving so you can choose what to swap to achieve your goal.
HOW FOOD SWAPS MAKE A DIFFERENCE
Food swapping is an approach that suits all lifestyles, whether you are a busy mum who never has time to prepare meals for yourself, a stressed-out office worker who eats on the run or someone who simply feels that they have been losing the battle of the bulge for way too long. In an ideal world, all food would be prepared fresh and from ingredients that are naturally sourced. In reality, many of us rely on more pre-packaged and ready-made foods than we would like. Where food swapping helps is in determining which of the deluge of products available offers the nutritionally superior option. Its biggest appeal is its simplicity, a factor that ensures you will be able to make positive changes that will last for life. Nothing could be more straightforward.
Take a look at how food swapping might impact on the typical daily calorie intake of an office worker or busy mum:
OFFICE WORKER
Swap → blueberry muffin (430 calories)
FOR → fruit scone (337 calories)
Swap → medium latte (223 calories)
FOR → Americano (8 calories)
Swap → chicken Caesar and bacon wrap (617 calories)
FOR → chicken salad wrap (364 calories)
Swap → chicken korma (820 calories)
FOR → chicken jalfrezi (420 calories)
Swap → pre-mixed gin and tonic (213 calories)
FOR → small glass of wine (85 calories)
Daily saving: 1,089 calories
BUSY MUM
Swap → Pain au raisin (432 calories)
FOR → 2 poached eggs on toast with grilled tomato
(249 calories)
Swap → granola bar (397 calories)
FOR → palmine biscuit (75 calories)
Swap → vanilla iced coffee (340 calories)
FOR → iced vanilla latte (255 calories)
Swap → toasted club sandwich (534 calories)
FOR → cream cheese and smoked salmon bagel
(420 calories)
Swap → chicken and bacon pasta bake (683 calories)
FOR → fish pie (399 calories)
Daily saving: 988 calories
The book covers everything from store-cupboard and fridge staples, such as breakfast cereals and dairy products, to lunches, ready-meals, drinks, snacks and eating out. You'll also find plenty of guidance on the healthiest choices – they aren't always the ones you think! – and how to make your diet really work for you so that you also gain health as you lose weight.
The book is available to buy now.
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