Simple calorie savers

A NEW survey, from Evoke.ie, shows the average adult munches their way through 3,440 calories every day. This is nearly 10,000 more calories a week than we need.

To keep your weight in check, all you need to do is make a few simple swaps to your daily menu, and you’re back down to a safe, expert-recommended 2,000 calories.

Out:

Latte/In:

White coffee

You need your caffeine in the morning, and that’s fine. But you don’t need your latte; what you need is a simple white coffee.

Calories saved: 180

Out:

Banana/In

: Apple

Fruit is good for you, and that’s why you’re topping your cereal with a banana. . But chop up an apple instead, and you’ve instantly halved the calories.

Calories saved: 50

Out:

Ginger biscuits/ In

: Nuts

Ah, the ill-fated elevensies, the moment we all eye the packet of biscuits and think ’just a couple won’t hurt’. But they will; two biscuits hurt in the shape of 200 calories. Try a handful of nuts instead, often seen as a dieting enemy because they’re high in fat, but it’s good health-boosting fat.

Calories saved: 70

Out:

Soup Roll/In

: Oatcakes

Soup might be a healthy choice (if it’s homemade, otherwise it’s packed with salt), but make it even healthier by ditching the accompanying roll and going for a couple of less bloating oatcakes.

Calories saved: 200

Out

: Sandwich/In

: Salad

It’s not as boring as it sounds. Salads don’t have to be one lonely bit of Iceberg, they can be a fancy vehicle for your normal sandwich filling. Instead of putting your tuna/ham/egg on some bread, bung it on some (nicer Cos) lettuce. Easy.

Calories saved: 250

Out

: Bar of milk chocolate/In

: Square of dark

One mouthful of dark chocolate, however good the quality, is never going to be as fun as lots of mouthfuls of milk chocolate. Is it? Actually, yes; the higher cocoa content means you’re still getting the same fix but with less fat.

Calories saved: 180

Out

: Pasta/In

: Rice

It takes the same time to cook, it’s cheap, and it goes with anything. So far, so even on the rice v pasta front. But rice is also packed with vitamins, is a multigrain, and is an instant calorie save. We have a carb winner.

Calories saved: 150

Out

: Chips/In

: Potatoes

Some meals always need chips — fish ’n’ chips, for one. But mostly, you can swap them for their humble cousin, the boiled potato, and barely notice a difference. Except in the calorie save.

Calories saved: 150

Out:

Peas/ In

: Broccoli

Obviously, peas aren’t bad for you, but in a similar vein as the banana-for-apple cereal swap, they are more calorific than other things in the vegetable drawer.

A portion of peas is 70 calories, broccoli is 30.

Calories saved: 40