03/24/25

#202 Losing 10kg. Easy Food swaps.

🥣 1. Swap Breakfast Cereals → Overnight Oats or Cooked Whole Oats Why: Many cereals are ultra-processed with added sugars and artificial flavors. Try instead: Rolled oats with chia seeds, fruit, and plant milk—soak overnight or cook in the morning. Add cinnamon or a spoonful of nut butter for flavour.

🍞 2. Swap White Bread → Whole Grain Bread Why: White bread is low in fibre and nutrients. Try instead: Dense wholegrain bread or homemade whole grain sourdough. They’re more filling and less processed.

🍿 3. Swap Chips → Poppadums or Air-Popped Popcorn Why: Chips are 34% fat and may contain additives. Try instead: Microwaved poppadums or popcorn —crunchy, satisfying, and much healthier.

🥤 4. Swap Sugary or Diet Soft Drinks → Infused Water or Herbal Tea Why: Fizzy drinks are loaded with sugar and/or artificial sweeteners. Try instead: Water with lemon, cucumber, or berries—or sip on iced hibiscus, lemon and ginger, or mint tea.

🧂 5. Swap Mayo → DIY Olive Oil + Lemon or Diluted Dressing Why: Bottled dressings often contain preservatives, sugars, and oils and are very calorie dense. Try instead: 1 tsp olive oil, lemon juice, mustard, and acv—or dilute mayo with kefir or low fat yoghurt.

6. Muesli Bars → Small Handful of Nuts Why: Many bars are high in sugar and additives, even the “healthy” ones. Try instead: A small handful of raw or dry-roasted nuts (almonds, walnuts, or cashews)—full of good fats and natural energy and add a piece of fruit.

Next week we discuss eating enough protein to support healthy weight loss and ageing.

Have a great week!
Ginny x