Yes, you can have your fave foods and still eat healthily. You just need to know what to avoid, what to go for and what new things to try. Here’s how to change your habits. Happy swapping…
If you love pizza
- Avoid: Stuffed-crust meaty pizza (1 327 kJ, 6,5g sat fat per slice).
- Go for: Italian thin-crust pepperoni pizza (833 kJ, 3,9g sat fat per slice).
- …Or try: Hawaiian pizza with chicken and pineapple (603 kJ, 2,1g sat fat per slice). Pineapple is a great source of vitamin C and it contains bromelain, which will help your digestion.
If you love pasta
- Avoid: Creamy carbonara (2 721 kJ, 16g sat fat per 350g serving).
- Go for: Simply swap fatty bacon for lean ham to reduce the sat fat in your carbonara by more than half.
- …Or try: Tuna pasta (2 093 kJ, 8g sat fat per 350g serving). Marinate fresh tuna (full of omega-3 oils) in olive oil with lemon juice, tomatoes and herbs for 1 hr. Serve with linguine.
If you love curry
- Avoid: Chicken tikka masala with naan bread and rice (6 280 kJ, 25g sat fat).
- Go for: Serve your curry with just one carbohydrate (naan, chapatti or rice). This will knock off 2 093 kJ and 5g sat fat.
- …Or try: Aloo gobi saag (potato, cauliflower and spinach curry) with a chapatti and rice (2 093 kJ, 12g sat fat). Spinach is high in calcium and potassium and a good source of iron, too.
If you love sarmies
- Avoid: A white bread toasted club sarmie with chicken, bacon, salad and mayo (2 931 kJ, 12g fat).
- Go for: Add avocado, which is high in vitamin E and a good substitute for butter, but no bacon and mayo – reduces kJs to 2 093 and sat fat to 5g.
- …Or try: Granary bread sarmie with hummus and salad (1 675 kJ, 2g sat fat). Hummus is full of iron-rich chickpeas and calcium-rich sesame seeds.
If you love a fry-up
- Avoid: Two sausages, two rashers of bacon, one fried egg and fried bread (3 768 kJ, 25g sat fat).
- Go for: Back bacon and a poached egg. Avoid fried bread, but add baked beans. This brings the sat fat down to 15g.
- …Or try: Smoked trout and a poached egg (980 kJ, 3g sat fat). Full of omega-3 oils, trout also provides a dose of vitamin D, essential for healthy bones.
If you love Chinese food
- Avoid: Lemon-battered chicken with egg-fried rice (3 977 kJ, 18g sat fat).
- Go for: Swap chicken for stir-fried meat in a chow mein, add noodles and veg (1 675 kJ, 8g sat fat).
- …Or try: Chinese chicken curry (2 303 kJ, 8g sat fat). Make sure it’s packed full of veg, including vitamin C-rich peppers.