Clean Eating - Swap 'This' For 'That'

CLEAN EATING SWAP 'THIS' for 'THAT' SWAP THIS for 86 Calories Saved 100g 100g BROWN RICE CAULIFLOWER RICE 111 23g 0.9g 2.6g 25 5g 0.3g 1.9g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "The perfect swap for those on a low-carb diet, cauliflower rice is easy to make, and delicious too!" SWAP THIS for 127 Calories Saved 100g 100g SPAGHETTI SPAGHETTI SQUASH 158 31g 0.9g 6g 31 7g 0.6g 0.6g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Can't find spaghetti squash? Thinly sliced zucchini works just as well." SWAP THIS for 117 Calories Saved 2 Slices of 1 Slice of WHITE BREAD RYE BREAD 148 28g 0.6g 5.2g 31 15g 1.1g 2.7g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "For a grain to be white, all of the nutrients hawe to be stripped out. Swap your regular sandwich for an open rye bread sandwich instead." SWAP THIS for 49 Calories Saved 1 Medium 1 Medium JACKET POTATO SWEET POTATO 161 37g 0.2g 4.3g 112 26g 0.1g 2g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Sweet potatoes are packed full of Vitamin A for a strong immune system and healthy looking skin." SWAP THIS for 72 Calories Saved 1 Tbsp. MAYONNAISE 1 Tbsp. MASHED AVOCADO 94 0.1g 10g 0.1g 22 1.3g 2.1g 0.3g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Spread mashed avocado on sandwiches instead of mayonnaise to stop cravings for high-fat foods in their tracks!" SWAP THIS for Bad Fat for Good Fat 1 Tbsp. 1 Tbsp. BUTTER COCONUT OIL 102 Og 12g 0.1g 117 Og 14g Og KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "I tbsp. a day of coconut oil has been proven to give your metabolism a boost and reduce body fat." Source: The Journal of Nutrition SWAP THIS for 63 Calories Saved 1 Cup of Semi-Skimmed 1 Cup of Unsweetened MILK ALMOND MILK 103 12g 24g 8g 40 1.4g 3.5g 1.5g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Almond milk is high in good fats and calcium and is better for your digestion. What's not to love?" SWAP THIS for 111 Calories Saved 1 Glass of 1 Glass of ORANGE JUICE FRUIT WATER 111 26g 0.5g 1.7g 0g Og Og KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Water doesn't have to be boring! Add thin slices of orange, lemon, lime and even raspberries, strawberries and blueberries to cold water for flavour without the calories." SWAP THIS for 38 Calories Saved 1 Cup of TEA 1 Cup of TEA (Milk, 1 Sugar) (Black, Slice of Lemon) 40 1g Og Og Og KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Adding milk to tea wipes out the anti-cancer and anti- tumour benefits. Skip the milk and add a slice of lemon for an immune-boosting start to the day. Can't live without sugar? Use coconut oil instead!" Source: The European Heart Journal SWAP THIS for 105 Calories Saved 100g 100g VANILLA ICE CREAM PROTEIN ICE CREAM 207 24g 11g 3.5g 102 4.4g 2.6g 15.2g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Make your own ice cream. 500g of 2% Greek yoghurt and a half cup of your favourite whey protein powder and you've got yourself a guilt-free treat!" SWAP THIS for 36 Calories Saved 50g 50g CHOCOLATE CHIPS CACAO NIBS 240 31.5g 15g 2.1g 204 5.4g 12.2g 9.9g KCAL CARBS FAT PROTEIN KCAL CARBS FAT PROTEIN "Got a sweet tooth? Swap chocolate chips for cacao nibs in clean cookies, or top your morning oats with a handful." THE RESTAURANT CHOICE www.restaurantchoice.co.uk Source: www.google.com