Sonia Jones ND form The Haven Spa and Alternative Treatment Clinic
Breakfast swaps
Fried eggs, bacon and toast swap for boiled eggs and rice cakes
Toast and cheese swap for rice cakes and hummus
Breakfast cereals like for instance corn flakes, have a huge glycemic value you will be hungry sooner in the morning, swap and have fresh fruit, natural yogurt, nuts and seeds. Keep hunger at bay for longer, much less likely to snack before lunch.
Lunch swaps
A sandwich filled with for instance prawn mayo or tuna in mayo dressing, this is very high in calories and processed fats. Swap sandwich for whole wheat bread (never choose a roll or bagel much more volume), with grilled chicken, or tuna with salad with herbs etc.
Caesar salads are full of mayo dressing, swap for salad with french dressing, in fact ask for a salad with dressing on the side, this way you can add as much or as little as you like. go for the grilled chicken or smoked salmon salad, avoid the cheese salads.
Supper swaps
Fish in breadcrumbs with thin French fries swap for baked fish in some fresh lemon with large potato wedges.
Sweet and sour chicken with fried rice swap for plain boiled brown rice and a chicken green Thai curry, delicious.
Pasta carbonara swap for whole wheat pasta with a tomato and herb sauce
Treats swap
Normal chocolate swap for 70 to 80% cocoa rich chocolate
A milk shake made with a powdered flavoring swap for your own made with fresh and frozen fruit in a blender.
Fruit salad with ice-cream swap for a fresh fruit salad with natural yogurt
Ice-cream swap for fruit sorbet
Apple pie swap for baked apple stuffed with dates
Sodas swap for sparkling water
