Make the Swap!

Posted by Alexander on October 24th, 2013 (Diet, Fact Sheets, Health, Nutrition, Uncategorized, Weight Loss)

Simple life hacks for a healthier life 🙂


Instead of:


Using lots of oil so your food doesn’t stick to the pan Investing in some non stick cookware. That way you don’t have to add any oil at all!
Adding salt when cooking Using lots of herbs and spices to keep you sodium levels down
Frying your food Firing up the BBQ for a friendlier cooking method
Roasting your vegies and meat in the same roasting pan, or drizzling you vegies with olive oil Use a drip tray to hold the meat up and roast the vegies in a separate pan so they don’t soak up the fat from the meat; spray lightly with olive oil spray
Using butter and shortening for backing Substitute half of the butter/shortening for apple sauce, low-fat yoghurt or mashed banana to reduce the fat content
Eating in front of the TV Eat at the table so you can concentrate on what is going on and how full you are feeling
Eating from large plates and large glasses for juice Buy smaller crockery and glassware – its an optical illusion! You can feel satisfied with a little less
Eating because its that time of the day Ask yourself “am I actually hungry?”
Checking the fridge when you need a break from work Go for a brief walk or stand up and stretch for a few minutes
Picking a large weight loss goal, such as 25kg Choose a smaller initial goal, like 5kg. Reward yourself (non-food related) when you achieve this
Choosing juice, cordial or soft drink throughout the day Choose water first! Add some fresh lemon or lime juice or a few sprigs of mint to help flavour it
Grabbing a banana bread and coffee of the way to work Grab a pre made bircher muesli and yoghurt from the fridge as you run out the door. You can make it up the night before (use a plastic cup or Tupperware container)
Written by Alexander

Alexander is an Accredited Practicing Dietitian having completed a Bachelor of Nutrition and Dietetics, and a member of the Dietitian Association Australia (APD)

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