Small tweaks that make a big difference


We’re all on the lookout for little ways to make our lifestyles that bit healthier – and you don’t have to completely overhaul your eating habits to feel some benefits. Just minor tweaks to your usual diet can cut excess calories, boost your intake of vitamins, minerals and fiber, and reduce the amount of sugar and saturated fat you’re consuming. Try these easy food swaps for an instant health boost.




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Lettuce cups

One of the easiest ways to cut calories from carbs is to swap standard wheat tortillas for lettuce. Pretty much any of your favorite meat or veggie fillings will work well cased in these lighter wraps, but for something filling and flavorsome try slow-cooked ground pork flavored with ginger, soy and fish sauce.

Get the recipe for pork lettuce cups here




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Cauliflower rice

Cut carbs and calories (and sneak in an extra veg portion) by swapping standard rice for cauliflower rice. To make, roughly chop a de-leafed cauliflower and blitz it in a food processor. The resultant “rice” can be microwaved for about 3 minutes, or patted into a baking tray, drizzled with oil and roasted for 12 minutes at 400°F (200°C). For something punchier, try a kheema-style spiced cauliflower rice.

Get the recipe for spiced cauliflower rice here




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One-ingredient banana ice cream

Whiz frozen banana slices in a sturdy blender for soft scoop “ice cream” that has no added sugar and less than 100 calories in two scoops (plus it counts as one of your five-a-day). Compare that with Ben and Jerry’s Cookie Dough, which has 235 calories per two scoops, along with 8g of cholesterol-raising saturated fat (that’s 40% of a woman’s daily recommended limit).




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Cucumber slice blinis


Top a slice of fresh cucumber with cream cheese and smoked salmon for a spin on the traditional cocktail blini that’s crunchy, fresh and has around 20 calories fewer than the flour-based version.




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Season with nutritional yeast

Nutritional yeast, such as Braggs Nutritional Yeast (available from Walmart), is a low-sodium, slightly cheesy seasoning that can be used as a substitute for salt. Just 2 teaspoons supply more than 50% of the NRV* of vitamins B1, niacin, B6 and folic acid, as well as 100% or more of the NRV of vitamin B2, B12, zinc and vitamin D. (*NRV = Nutrient Reference Value, the replacement term for Recommended Daily Allowance.)




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Brie


In a sandwich made with 45g of cheese, you’ll save 33 calories by going for brie compared with Cheddar. Brie is a bit lower in calcium, but it’s richer in folate, which can help fight fatigue.




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Spread with tahini


Peanut butter is good, but tahini, made with sesame seeds, is an even better spread for your bread. A 15g tablespoon (100 calories) provides 57mg of magnesium, compared with 27mg in peanut butter. Magnesium is important for nerves, muscles and energy and the average intake in women aged 19-64 is only 238mg daily, versus a daily recommendation (NRV) of 375mg.




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Kale caesar

Upgrade the nutritional value of your standard caesar salad by swapping pale, crunchy iceberg lettuce for deeper green baby kale. Kale is top of the crop when it comes to leafy greens – an 80g serving has 420mcg or 52% of the NRV of vitamin A (needed for the immune system), along with 13% of the NRV of bone-friendly calcium, and 10% of the NRV of anaemia-protective iron.

Get the recipe for vegan kale caesar here




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Toast topped with Nutella


A 15g level tablespoon of Nutella on toast has 71 fewer calories and 3tsps less sugar than a Snickers bar. Use wholemeal toast and you’ll also get 2.6g fiber, making this a more satiating sweet snack than a chocolate bar too.




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Zucchini noodles


Topping spiralized zucchini noodles instead of traditional spaghetti with beef bolognese sauce slashes the calories in a typical serving from around 700 to nearer 300. Zucchini noodles are available in many supermarkets if you don’t have the spiralizing equipment to make your own.




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Almonds on your salad


Adding a small handful of almonds to your salad gives that satisfying crouton crunch, but with higher amounts of protein, essential fats and fiber, plus a decent dose of magnesium, potassium and iron.




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Roasted butternut


Swap a 150g serving of roast sweet potatoes for the same size serving of roasted butternut squash to save around 115 calories. Butternut is less carb-heavy, but an equally good source of vitamin A.




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Sun-exposed mushrooms

Mushrooms produce vitamin D when they are in bright sunshine – just like we do in our skin on a sunny summer day. Compared with standard mushrooms (grown in the dark) with only a trace of vitamin D, UV-exposed mushrooms, such as Tesco chestnut mushrooms have 5mcg vitamin D (100% of the NRV) in a 4 to 5 mushroom serving.




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Go Greek


Zero-percent-fat natural Greek yogurt is strained and has a higher protein content than regular yoghurt, plus a thick, creamy texture. A 100g serving has just 57 calories – that’s the same as in standard zero-fat natural yogurt, but you’ll find the Greek option curbs your appetite better and fills you up for longer.




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All Bran

Switching your usual breakfast cereal for a bowl of All Bran is an easy win for your digestive health. A 40g bowl has 11g fiber, way ahead of the same size bowl of bran flakes with 4.2g. Fiber reduces your risk of colon cancer and builds healthy gut bacteria, but on average we only get about 18g of the 30g-per-day recommendation.




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Red peppers


Red peppers don’t just look prettier than green – you’ll also be getting more vitamin A by choosing the more vibrant veg. One 160g red pepper provides 20% of the daily recommendation (NRV) of vitamin A, which is needed for a healthy immune system, eyes and skin. A green pepper has less than half this, though both are excellent sources of vitamin C.




Microsoft and partners may be compensated if you purchase something through recommended links in this article.


Microsoft and partners may be compensated if you purchase something through recommended links in this article.

Prawn curry

Prawns are a satiating, low-fat source of protein, so with tomatoes and mustard seeds – not lots of oil and cream ­– a prawn curry is a much better choice for your waistline than a typical chicken tikka masala or korma.

Get the recipe for mustard prawn curry here




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Whipping cream


Whipping cream (110 calories and 7.3g saturated fat per 2tbsps) can be used wherever a recipe calls for double cream (140 calories and 9.4g saturated fat per 2tbsps). It’s worth making the switch, as you’ll barely notice any difference in taste or texture.




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Red onions

Switch yellow onions for red to get an extra boost of antioxidants. Researchers at the University of Guelph in Ontario, Canada showed red onions were the most potent at killing cancer cells in the lab, because they have high levels of both quercetin and anthocyanins (the red color), which work together in scavenging rogue molecules. These tests need to be repeated in human studies.




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Smashed avocado


Velvety avocado works brilliantly as a mayo alternative in wraps, salads and sandwiches, keeping chicken and tuna fillings succulent. You’ll also save 136 calories per serving (2 tbsps full-fat mayo = 193 calories; 2tbsps smashed avocado = 57 calories).




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Calories and nutrients

For this feature we used the UK’s official McCance and Widdowson’s food composition tables. A list of Nutrient Reference Values (formerly known as Recommended Daily Allowances) for vitamins and minerals is here. 




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