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
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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 |