Struggling to lose weight? Nutritionists reveal 10 food swaps that will help save you money

Eating healthy doesn’t have to be difficult, as there are easy to follow swaps you can make that will save you time, money and calories.

Luckily you don’t always have to drastically change your diet to overhaul your health. Small adjustments can make a huge difference.

An easy way to notice an improvement with your health is by eating less processed foods as not all packaged foods are made the same.

One Australian dietitian and one nutritionist has weighed in on what swaps you can make.


Although flavoured yoghurt can be delicious, it is also packed with sugar and an average serve will set you back 810 kilojoules (194 calories).

In comparison, greek yoghurt has no added sugar or artificial sweeteners and contains 418 kilojules, or 100 calories.


Although nuts are considered a healthy snack alternative, peanuts can often be coated in layers of salt that you don’t need.

To avoid this, Kate suggested eating steamed edamame beans instead.

‘They’re lower in calories, higher in protein and equally as satisfying!’ she said.


Another recommended swap that Kate shared was canned baked beans to legumes, such as chickpeas.

This is because baked beans are often packed with sugar and salt and the additives don’t usually outweigh the health benefits.


Rice contains a certain level of anti-nutrients, like phytates, which can make it hard for people to absorb the minerals it contains.

Because of this, Kate has recommended swapping it out for quinoa in your diet.

A cup of white rice contains 632 kilojoules (151 calories) whereas 100 grams of quinoa has 1540 kilojoules (368 calories).


When you’re on the run a muesli bar is often a quick and easy go-to snack, but they’re not always as healthy as they may seem.

Instead of reaching for a sugary bar, Kate has recommended making your own protein ball at home using dates, nuts and coconut as they often sit under 400 kilojoules, or 100 calories.


Top Weight Management Tricks

One of the top New Year resolutions many people have made is to lose weight, become fit, watch what they eat, travel more etc. While losing weight is an uphill task, gaining it seems to be very easy especially because many don’t watch their food. In case you are fit and want to maintain your weight and fitness, here are some tips:

Listen to your appetite – Avoid sticking to a strict food clock. If you feel hungry, go treat yourself to some good, filling food instead of relying on low calorie snack that does not have any protein or fibre to fill you up.

Rescue yourself with water – Never misunderstand-thirst as hunger. Most of the times, we tend to hog into basket fulls of food, when all our body needs is water. Thus, understand your body well, and keep on sipping water at regular intervals to escape from the monster, that is, weight gain.

Take a closer look at your portion size – If you are visiting some city, you cannot return without tasting that specific city’s delicacy. Go take the full advantage of your tour and try anything and everything, but the key is don’t over indulge.

Learn to prioritize and don’t live a sedentary life – The world appears to be one big buffet of temptations, if weight management and health are important to you, remind yourself of that ultimate goal before you go at a meal. Prioritize other things like meeting new people, exploring the city, etc, rather than hogging every now and then.

Besides, you can also make a deal with yourself to take take the stairs instead of the elevator or walk short distances rather than hoping into a car.

Watch out for energy dense foods – You don’t have to be a dietitian to know that a big slice of dense cake or greasy burger is filled with empty calories and a lack of nutrients. The food you choose should not be bang for your buck always. Never see how large a volume of food you will get for the money you spent. Instead, classify as how full you will feel versus amount of calories consumed. Learn to replace large calorie count consumption with high nutrients content like fibre, protein and healthy fats.

Watch your alcohol – When it comes to alcohol consumption, control yourself. One or two drinks once in a while is cool rather than making it a daily or weekly event. This once in a while strategy will amaze you by instantaneously flattening your belly.

Separate emotions from hunger  Never turn to food for comfort, when you feel restless or low. Instead, when you feel low, go for a walk, listen to some music or read some interesting facts. Either way, if you want to return home without having added kilos then separate your travelling blues from hunger eating.

Don’t feel pressured by others – Often in social situations, we are pressured into eating and drinking based on other people’s preferences. Live your own way to travel and eat healthy. Either way, figure out your style of eating, and then try and set up a plan to work with it.



Obesity in pregnancy puts child at diabetes risk

Women who are obese while pregnant may put their offspring at risk of childhood diabetes, a condition that requires lifelong insulin therapy, Swedish researchers said Tuesday.

A study of more than 1.2 million children born in Sweden between 1992 and 2004 and monitored for several years, found a 33-percent higher risk for the disease among children whose mothers were obese during the first trimester of pregnancy, but were not diabetic themselves

“Maternal overweight and obesity in early pregnancy were associated with increased risk of type 1 diabetes in the offspring of parents without diabetes,” a team wrote in Diabetologia, the journal of the European Association for the Study of Diabetes.

The highest risk was still for children of parents who had diabetes themselves, the study found. There was no additional risk for children of mothers who were obese on top of having diabetes.

Over 5,700 children from the study group were diagnosed with type 1 diabetes by 2009.

Type 1 diabetes is usually found in children and young people — a chronic condition caused when the pancreas does not produce insulin to control blood sugar levels. It requires lifelong insulin treatment, and constitutes about 10 percent of all diabetes cases — though the number is growing.

And the increase “may partly be explained by increasing prevalence of maternal overweight/obesity,” said the study.

People with a BMI (body weight index, a ratio of weight to height) of 25 and higher are classified overweight, and 30 and over obese.

Obesity, too, is soaring, having more than doubled worldwide since 1980. By 2014, more than 1.9 billion adults were overweight, of whom 600 million were obese, according to the World Health Organization.

Type 2 diabetes is much more common than type 1, and is believed to be caused by lifestyle factors, and controlled through healthy diet, exercise and medication.

“Prevention of overweight and obesity in women of reproductive age may contribute to a decreased incidence of type 1 diabetes,” the study concluded.

Photo Credits : AFP

Eat a handful of berries every day if you want to shed a few kilos

Simply swapping a chocolate bar or packet of sweets for a handful of berries as an afternoon snack can lead to nearly a stone of weight loss over a year.

Researchers found that people who snacked on the fruits ate fewer calories at their next meal. While ‘super berries’ such as acai and goji have been touted for their weight loss virtues, the scientists in this study looked at the effects of strawberries, raspberries, blackberries and blueberries.

Dr Lewis James, from the School of Sport, Exercise and Health Sciences at Loughborough University, said: ‘Our research shows an afternoon snack of mixed berries decreases energy intake at dinner.

‘It’s a simple method that might help people control and lose weight. ‘There are a number of potential health benefits of consuming berries, but this is the first time that consuming them as a snack has been shown to reduce how much people eat during the next meal of the day.’


Arguing with your spouse could make you fat – study

Blistering marital rows and depression can lead to people piling on the pounds, according to a study.

The double whammy of arguing with a spouse and a history of depression can increase the risk for obesity in adults, as it alters how the body processes high-fat foods.

Researchers found men and women with a history of depression who had especially heated arguments with their spouse burned fewer calories after a meal than less argumentative couples.

The reduction in calories burned could translate to gaining 12 pounds a year – almost an entire stone.

These couples also had higher levels of insulin, which contributes to the storage of fat, and spikes of triglycerides – a form of fat in the blood – after eating a heavy meal when compared to participants without these risk factors.

Lead researcher Jan Kiecold-Glaser, from Ohio State University, said the findings reveal how important it is to treat mental health problems.

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When weight outweighs love

In most cases when people meet the first thing that attracts them to the other person is their physical appearance.

From the body structure  i.e height, complexion, dressing, the way they smell etc. This varies from one person to another because people have different preferences. There are those who prefer small bodied people and there are those who prefer big bodied people.

Depending on preferences, when most couples meet they are young energetic and in most cases fit and average bodied, sometimes they are slim fit with model-like figures(the women), well chiseled bodies (the men). At this time both parties are happy and enjoy each other’s company. However once the relationship becomes serious people get comfortable and more often than not they gain weight.

At this point what happens when your partner is not comfortable with your weight gain? What happens when you are suddenly unattractive, undesirable and too overweight for your partner? How will you deal with the sarcastic weight comments? For most couples, reaching this point is normally a tough place to be in.

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How marriage makes men fat

They say the way to a man’s heart is through his stomach.

And it seems that even after a woman has charmed her husband, she just can’t resist feeding him up.

A study commissioned by the Men’s Health Forum has shown that getting married can change men’s eating habits and their waistlines.

A team of researchers from Leeds Metropolitan University found that married men are fatter than their single counterparts.

This could be because they develop a sweet tooth – with married men treating themselves to more buns, cakes, pastries and fruit pies than single men.

And those who have tied the knot were also likely to drink ‘significantly’ more wine, the study found.
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The women drinking CLAY to lose weight

                                                                                                                                    Photo courtesy of

When Fiona Nicholl spotted the cream dress on the hanger, she was smitten. ‘It was love at first sight,’ says the 50-year-old divorcee. ‘I knew it would be perfect for my friend’s wedding.

‘But when I tried it on, tears came to my eyes. The dress had looked so desirable on the rail, but it clung to my size-14 figure and wrinkled around my belly.

‘I left the shop empty-handed and made a promise to myself to lose weight — I was 10½st — and return to buy the dress. It was June 2012 and I had three months until the wedding.’

While most women would eat more sensibly, exercise and count the calories, Fiona took a more radical approach: she started drinking clay to slim down.

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“I just wanted to look like my beautiful sisters”

Growing up with three slim sisters Holly McHale, 25, always felt like the ‘ugly duckling’ having struggled with her weight from a young age.

After two of her sisters got married, the office manager from Shrewsbury resolved to make a lasting change to her lifestyle and spent £10,000 on bariatric surgery.

Having once weighed 21st and worn size 24 clothing, today she is around 13st and can fit into size 12 dresses.

Boyfriend ‘Dumped Me For Being Too Fat’

A woman lost more than six stone and 10 dress sizes after her boyfriend dumped her for being too overweight.

Mona Christensen before and after her weight loss

Now, after overhauling unhealthy diet habits and embarking on a new exercise routine, she has turned her life around to become a personal trainer.