Ten Foods Swaps To Make

Overhauling your diet can be hard if you are not used to following a healthy eating diet or if you are trying to lose your pregnancy weight.
And on the Lose Baby Weight plans we want to help you lose pregnancy weight without feeling like you’re being deprived of a good meal,  – so try making these healthy eating food swaps instead of drastically cutting your calorie intake.
Making healthy eating food swaps is simple – simply swap out one food product in your diet for an alternative, healthier food product. This will help you to cut out the calories and cut down your fat intake – which will help you to lose pregnancy weight. Here are 10 food swaps for you to try.
Whole Milk for Skim Milk

You can use skim milk in almost every scenario that you can use whole milk – in sauces, on your cereal, in your cup of tea or coffee or even in low-cal custards. One cup of skim milk has 90 calories and 0g of fat, versus one cup of whole milk containing 150 calories and 8g of fat – making it an excellent food swap.
Creamy Salad Dressings for Tangy Salad Dressings
Many of us are fooled into thinking that salad = healthy. But salad dressing such as Caesar dressing or ranch dressing are actually full of fat and calories, as they’re made with mayonnaise or even double cream. Swap creamy dressings for dressings made with extra-virgin olive oil for heart-healthy omega-3s, and lemon juice or vinegar for added tang. Creamy dressings contain an average of 90 calories per tbsp., compared to 45 calories in 1 tbsp. of regular oil and lemon dressing.
French Fries for Sweet Potato Fries
Sweet potato contains more fibre than regular potato, and it is also lower in calories and fat. Eating sweet potatoes with your main meal will help to keep you fuller for longer – simply chop into chips, spritz with cooking spray, season and bake in a hot oven until golden and soft. 1 medium potato, cut into chips and baked yields 161 calories, compared to 101 calories in 1 sweet potato.
Shop-bought Smoothies for Homemade
Shop-bought smoothies are yummy buy they tend to contain more calories, fat, sugar and preservatives than homemade. Whip up a batch of your own in the morning using The Healthy Mummy Smoothie mix, skim milk and non-fat yoghurt to keep the calorie count low but the texture creamy – you can save see lots of tasty smoothie recipes here
1 Tbsp. of Salad Dressing for 1 Spritz of Salad Dressing
You can really save on calories and fat if you put your salad dressing into an oil spritzer, rather than drizzle it onto your plate. You can easily add more than you were intending to if you pour your dressing straight onto your salad, so pop your dressing into a spritzer instead and just keep the spritzer in the fridge. On average, 5 spritzes of salad dressing from a spritzer will yield less than 15 calories, compared to 1 tbsp. yielding 30 calories.
White Foods for Brown Foods
That means white bread for wholegrain bread, white pasta for wholemeal pasta and even your regular processed cereal for a wholegrain cereal. Wholegrains contain loads of fibre, keeping you full for longer but also helping to improve digestive health. Wholegrains also tend to have fewer calories and fat, and a deeper, more savoury flavour than processed foods.
White Rice for Quinoa
Quinoa contains bags of protein and it is also a complex carbohydrate, meaning that eating it will keep your blood sugar stable, helping to prevent blood sugar spikes and cravings of fatty foods. Half a cup of cooked quinoa will provide you with 90 calories, compared to the 125 calories that half a cup of white rice will provide.
Butter for Fruit Puree

When it comes to baking cakes or biscuits, making sauces or salad dressings, fruit and vegetable purees can make an excellent alternative to oil and butter. For example, try baking pumpkin puree into chocolate brownies made with pure cocoa powder or apple sauce into biscuits. 28g pumpkin puree contains 10 calories, whereas 28g butter contains 270 calories.
Whole Eggs for Egg Whites
While egg yolks contain lots of vitamins and nutrients, they also contain lots of fat and calories. Instead of using 2 whole eggs in your omelette or scrambled eggs, use 1 whole egg and 1 egg white. You’ll save 55 calories and 4.5g of fat. Don’t cut out all of your egg yolks though – just one egg yolk in a whole omelette will add richness and will provide you with loads of health-giving nutrients.
Full Sugar Soda for sparking water

Many people regularly consume two litres of soda per day – which is a whopping amount of calories if you’re consuming a full sugar soda. Switch your soda for sparkling water flavoured with lemon slices to save up to 700 calories per day – that’s a LOT of calories.
If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine.
And don’t forget to check out our current promotions and discounts page to see what specials we have on this week on our Healthy Mummy product range