by Weight loss is often associated with exaggerated radical diets and cutting out total cost groups, but experts say that only a small change could make a difference.
If those who are overweight reduce their calorie intake by only 216 calories per day – the equivalent of a single bottle of sparkling drink – this could help to halve obesity in Great Britain, experts said.
The explanation came when the government put plans to combat the “obesity epidemic” in the NHS as part of its 10-year health plan.
Obesity is one of the main causes for type -2 diabetes, heart disease and cancer, and the rates have doubled since the nineties, with Great Britain keeping the third highest obstacle rate in Europe.
In the upcoming plan, the government will lead to the government together with the food industry in order to make the average basket of supermarket goods a little healthier. This could include measures such as optimizing recipes, changing shop layouts and offering discounts for healthy food.
But there are also some simple swaps that you can make yourself.
Six 200 calories snack swaps
Similar to a small bottle of sparkling drinks, these ordinary snacks are accompanied by about 200 calorie brand. And although there is nothing wrong with enjoying them occasionally as part of a balanced diet, most are slightly.
If you reduce or exchange the amount you eat or exchange for a more nutrient-rich alternative, your general calorie, sugar, salt and saturated fat intake can reduce and also give you some additional health boosts.
As a memory, the NHS Daily recommended calorie intake for the average person is 2,500 kccals for men and 2,000 kccals for women.
Bulky drinks
Bulky drinks do not only contain about 200 kcal per single bottle. You can only lead a 500 ml bottle via the recommended daily amount (RDA).
A single bottle of Coca-Cola contains a whopping 53 g sugar etwa 13 teaspoons. Others, such as Sprite (22 g) and Dr. Pepper (22 g), have fewer, but are still high -scale options.
While diet versions are lower in calories and sugar, you can also have your disadvantages. Bulky diet drinks can still contribute to dental erosion, and some studies have associated them with weight gain and an increased risk for type -2 diabetes.
Exchange for: When it comes to the fluid intake, one of the best decisions is a good old H20. If you find the taste of water boring, throw it through by adding cucumbers, mint, ginger, frozen lemon and lime slices or other herbs, spices or fruits that absorb your lust.
Grave bag package with chips
A grave bag with prepared salted chips around 230 kcals can contain about 14 g fat – almost half of the recommended daily amount (RDA) for men (30 g) and 70% of women (20 g).
Exchange for: For an alternative with lower calories that is lower calorie -free, diabetes UK recommends trying simple popcorn instead. A 30g -house -made portion contains about half of the calories (116 kcals) and only 1.4 g fat. Find for fearless options with low sustar and low salt. The fewer ingredients are listed on the label, the better.
Chocolate bar
A standard -51g -Mars -Bar has 228 calories and 30.5 g sugar -higher than the total -rda of 30 g. While the dairy products of a Cadbury weigh 240 kcals and 25 g of sugar.
However, this does not mean that they have to do without chocolate as a whole. Diabetes UK recommends choosing a dark chocolate of good quality with around 70% cocoa and only having a few squares. Since dark chocolate has a stronger taste, you probably want less of it.
Exchange for: Try half an apple for a nutrient -rich alternative that is crowned with a tablespoon of nut butter. Search for those without sugar or salt. With about 150 kcals or less, the protein in nut butter and fiber in the apple helps you longer and full, and you also get the additional advantage of vitamins and antioxidants.
2 x chocolate biscuits in the digestive style
They may taste good with their Cuppa in the morning, but cutting cookies in chocolate style in chocolate style can help to reduce their general calorie and sugar intake.
Two cookies typically contain around 170 kcal, almost 8 g fat and 9-10 g of sugar. The RDA of the free sugar – which are added to food or of course found in honey and syrups – is 30 g, so that these two cookies blame around a third of their daily quota.
Exchange for: For an alternative with a lower sugar, the more calorie -rich, which still hits this sweet spot, the NHS suggests replacing bikcies for a piece of maltlaib (approx. 80 kcals). Malzlaib is more of a bread than a cake, which means that it is also lower – a layer contains about 4 g of sugar, with most of them appearing naturally in the dried fruits.
2 x slices of white bread
Regardless of whether it is a snack, part of a sandwich or as roasted at breakfast, many of us eat bread every day – but the white cut white to exchange the white for wholemeal or whole grain alternatives can have a number of health advantages.
Exchange for: While the number of calories is similar (about 200 kcal for two medium slices), whole grain also offers about three times more fiber, which is important for intestinal health and is associated with a lower risk of heart disease, stroke, type -2 diabetes and colon cancer.
Fiber also helps you to feel fuller longer, which means that you are less a snack for the rest of the day.
croissant
There is no origin of the fact that pastries are delicious, but they also have very little nutritional value. Depending on the size, the type and the question of whether they are filled or not, a croissant can range from around 170 kccal to almost 400 kcal.
They are often high in saturated fat, which can lead to high cholesterol levels. The total amount of fat, which is usually marked red on the nutrition labels, can be rich from around 8 to 18 g, of which 5-11 g can be saturated.
Exchange for: Try half a roasted whole grain base with half a banana for a healthier morning snack. When you come about 150-170 kcals, you still get this sweetness, but with less fat (usually under 2 g), fiber added to hold fully, and vitamins, including B and C6 from the banana.
Ice cream
On a warm day there is nothing better than a frozen treat, but ice cream and some ice cream sockets can be sugar, fat and calories with a high sugar. A standard magnum, the British ice cream of choice, contains, for example, about 230 kcals, 14 g fat and 20 g of sugar.
Homemade ice skulls that use 100% fruit juice or frozen fruits can be a healthier option or – if you choose the shop purchased – those list of ingredients listed for sugar.
Exchange for: Spoons of frozen berries with low -fat Greek yogurt and you get a whole range of vitamins, antioxidants, calcium and protein for about half of the calories. For additional sweetness, add a pinch of cinnamon or a small splash of maple syrup.
