Food Swaps to keep you feeling full

Take a look at the kind of foods you might normally eat, what you should swap it for & find out how it will keep you feeling fuller for longer. Read more typed below

 

What you’d normally eat for breakfast Swap it for A slice of white toast & marmalade Porridge made with rolled oats, 1tsp. Of honey & milk
Why the Gi breakfast is better: A meal of white bread with jam or marmalade is made up entirely of simple sugars which break down quickly & leave you starving by 10am. The oats, honey & milk in the porridge 3 food types (carbs, protein & healthy fat) They release energy slowly keeping you alert, helping concentration & stopping you from being tempted by sugary snacks by mid morning.

 

What you’d normally eat as a snack	Swap if for
Muesli bar	Bowl of sugar free muesli with sliced apple, milk & a sprinkle of seeds

 Why the Gi snack is better:

Even though muesli snack bars have a healthy image, most contain more sugar than a bar of chocolate! Seeds contain fats that we need but can’t make our self & apple is packed with vitamins to keep bugs at bay. Muesli is full of super vitamin-packed dried fruits, low Gi oats & wheat flakes. Skimmed milk is low in fat but is a good source of protein.

 

What you’d normally eat for lunch	Swap it for
Large baked potato, butter & coleslaw	Small baked potato, baked beans & cottage cheese & a large salad. (no butter)

Why the Gi lunch is better: Potatoes have the highest Gi of all veg so eat them in small amounts. Bring down the Gi of a baked potato by adding a protein (beans, lean meat or fish, low fat cheese) and fill up on salad, the low Gi meal will be balanced, full of vitamins & minerals & will leave you feeling full for longer. The high Gi meal is loaded with bad fats in the butter & coleslaw & will leave you hungry a few hours later.

 

What you’d normally eat	Swap it for
Spicy salami pizza slice & garlic bread	Wholemeal pitta, falafel, olives, salad, tomato salsa & homous

 Why the Gi meal is better: If you love garlic & spices, get your hit from falafel. Made from low Gi chickpeas & spicy cumin, they are filling, low fat & delicious eaten hot or cold. Pop a wholemeal pitta in the toaster, cut in half & fill with falafel & spoon in some spicy low fat salsa dip. Add a big salad & hummus or natural yogurt & you have a well balanced, nutritious low Gi low fat meal—unlike the high fat unhealthy pizza & garlic bread!

 

More good swaps to make!

Breakfast  Oat crunchy	Swap it for  Porridge
Jam	Sugar free jam
Golden syrup	Maple syrup
White sugar	Sweeteners, fruit sugar
Butter	Cottage cheese
White bread	Granary bread
Pancakes	Omelettes
crackers	Ryvita’s
One fried egg	Two boiled eggs
Rice cakes	Oat cakes
Nut cornflakes	Nut & seed muesli
Bacon	Lean ham

 

Lunch	Swap it for
Ciabatta	Brown pitta
Tuna baguette	Tuna, pitta, egg salad
salami	Back bacon
Coleslaw	Hummus or tzatziki
Chicken burger	Falafel
Chips	Baked beans
Tomato ketchup	mustard
Brown sauce	Worcester sauce
Chicken tikka	Chicken & salsa dip
Crisps	Pitta crisps
Cheese	Cottage cheese
Cream sauces	Tomato based sauces