Nutrition and Dietetic Department. Sensible Swaps. The choice of foods that you make can make a big difference to whether you lose or gain weight.
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1 Nutrition and Dietetic Department Sensible Swaps The choice of foods that you make can make a big difference to whether you lose or gain weight. Choosing the healthier options as shown here would save you 700 Kcal a day. The recommendation for a safe and healthy weight loss is 1-2 lbs (up to 1 kg) a week. To do this you would have to eat 600 Kcal less a day. So by making these healthier choices you will lose 1-2 lbs (1 kg) a week. Combine this with an increase in your activity levels and you will really start to see an improvement in your health Kcal a Day Breakfast Fried bacon, fried egg and baked beans. 470 kcal Lunch Prawn mayo sandwich, packet of Crisps and a Can of coke. 670 Kcal Snack Chocolate bar 260 kcal Evening meal 2 Medium slices of Deep Pan Pepperoni Pizza 710Kcal 1400 Kcal a Day Grilled Bacon, Poached Egg, Tomatoes. 258 Kcal Reduced Fat Chicken Sandwich and Handful of Cherry Tomatoes and Fruit Smoothie 445 Kcal Fat Free Yoghurt, Apple 117 Kcal 2 Medium Slices of Thin Crust Vegetable Pizza, Side Salad and Reduced Fat Dressing 572 Kcal If you need this information in another format or language Further information about the Trust is available on the following websites: KGH - NHS Choices - Ref: PI.759 August 2012 Review: May 2014
2 Breakfast Large Bowl (50g) Crunchy Nut Cornflakes with semi skimmed milk 245 Kcal, 3.6g Fat Medium Bowl of Porridge (160g) made with semi skimmed milk 125kcal, 3.4g Fat Large bowl (45g) Coco Pops with semi skimmed milk 219 Kcal, 2g Fat Medium bowl (30g) Rice Krispies with skimmed milk 144 Kcal, 0.4g Fat 2 Slices toast with margarine and marmalade or jam 325 Kcal, 12.3g Fat 2 Slices toast with reduced fat margarine and reduced sugar marmalade or jam 235 Kcal, 6.6g Fat Croissant with margarine and jam 307 Kcal, 17.9g Fat 1 Toasted crumpet with reduced fat margarine and reduced sugar jam 125 Kcal, 3.2g Fat 2 Fried sausages with 2 rashers of bacon, baked beans and 1 fried egg 673 Kcal, 44.7g Fat 2 Grilled lean sausages, 2 rashers of grilled lean bacon (fat removed), poached egg & reduced sugar baked beans 501 Kcal, 26.6g Fat Bacon sandwich (made with 2 slices bread, margarine and 2 rashers of bacon) 433 Kcal, 16.9g Fat 2 Slices toast with reduced fat margarine and reduced sugar baked beans 296 Kcal, 4.5g Fat 1 Fried egg, 2 slices of toast with margarine 354 Kcal, 20.6g Fat 1 Boiled egg, 2 slices of toast with reduced fat margarine 271 Kcal, 11.9g Fat - 2 -
3 Lunch Tuna mayonnaise sandwich (2 medium slices of bread with margarine, tuna canned in oil and mayonnaise) 522 Kcal, 35g Fat Tuna and cucumber sandwich (2 medium slices of bread, tuna canned in spring water, reduced calorie salad cream, no margarine) 255 Kcal, 4.4g Fat Medium sized jacket potato with margarine and 45g cheddar cheese 504 Kcal, 23.7g Fat Medium sized jacket potato with 45g reduced fat cheddar cheese and a large mixed salad 402 Kcal, 7.5g Fat Cheese sandwich (2 slices bread with margarine and cheddar cheese) 415 Kcal, 23.8g Fat Cheese and salad sandwich (2 medium slices bread with low fat margarine and half fat cheddar cheese with lots of salad) 332 Kcal, 10.8g Fat Large portion pasta with a creamy sauce 776 Kcal, 25.5g Fat Small portion of pasta with a tomato based sauce and a large mixed salad 300 Kcal, 2.3g Fat McDonalds Big Mac, large portion french fries and regular strawberry milkshake 1451 Kcal, 55.1g Fat McDonalds Hamburger, regular french fries, diet coke 478 Kcal, 18.9g Fat Cream of chicken soup with 2 slices bread and margarine 404 Kcal, 19.7g Fat Vegetable soup (not creamy variety), 2 slices bread (no margarine) 252 Kcal, 1.2g Fat - 3 -
4 Dinner Medium portion battered fish, fried chips and garden peas 842 Kcal, 41g Fat Grilled cod (no batter) with oven chips and garden peas 472 Kcal, 9.8g Fat Roast chicken leg, roast potatoes, carrots, sprouts and leeks 538 Kcal, 17.9g Fat Grilled chicken breast, new potatoes, carrots, sprouts and leeks 383 Kcal, 9.5g Fat 3 Grilled sausages, mashed potato and baked beans 649 Kcal, 29.0g Fat 3 Half fat sausages, new potatoes and reduced sugar baked beans 505 Kcal, 17.8g Fat Medium portion lasagne, chips and garlic bread 1119 Kcal, 49.8g Fat Medium portion Healthy Living lasagne with a large salad and 50g french stick with reduced fat margarine 464 Kcal, 15.4g Fat 2 Papadums with 1 tbsp mango chutney, chicken korma, pilau rice and 1 plain naan bread 1439 Kcal, 63.8g Fat Dhal with 1 medium chapatti, boiled rice and tandoori chicken 706 Kcal, 23.2g Fat Fried rice, sweet and sour pork and chips 1350 Kcal, 62.2g Fat Boiled rice, beef in blackbean sauce and chinese steamed vegetables 682 Kcal, 17g Fat - 4 -
5 Snacks 2 chocolate digestive biscuits 177 Kcal, 8.7g Fat 2 Rich tea biscuits 64 Kcal, 2.3g Fat 1 Packet potato crisps (35g) 183 Kcal, 11.5g Fat 1 Packet light variety potato crisps (28g) 131 Kcal, 6.1g Fat 1 Regular sized Mars Bar (65g) 293 Kcal, 11.3g Fat 1 Kit Kat (2 finger bar) 106 Kcal, 5.5g Fat Danish pastry (180g) 673 Kcal, 31.6g Fat 1 Toasted teacake with reduced fat margarine 220 Kcal, 9.5g Fat Chocolate chip muffin 506 Kcal, 27.0g Fat Fruit scone with reduced fat margarine 206 kcal, 9.7g Fat Medium slice of Victoria sponge cake 294 Kcal, 18.4g Fat 35g Slice of malt loaf with thin spread of reduced fat margarine 162 Kcal, 5.8g Fat 1 Pot of thick and creamy yoghurt 165 Kcal, 6.5g Fat 1 Pot healthy eating low fat yoghurt 60 Kcal, 0.4g Fat Hot chocolate made up with semi skimmed milk 130 Kcal, 11.3g Fat Reduced fat and sugar hot chocolate (e.g. Options or Highlights) made up with water 68 Kcal, 2.3g Fat Medium sized flapjack (60g) 290 Kcal, 16.0g Fat Healthy eating cereal bar 120 Kcal, 1.6g Fat - 5 -
6 Desserts Banoffee Pie (slice) 486Kcal, 35g fat Bananas and low fat custard 181kcals, 2.3g fat New York (baked) cheesecake (slice) 322Kcal, 20.9g Strawberry cheesecake (slice) 221kcal, 11.1g fat Apple Crumble 334Kcal, 9.9g fat Stewed Apple and cream 217kcals, 14.3g fat 2 scoops of Full fat ice-cream (e.g Ben and Jerries, Haagen-Dazs) 240kcals, 14g fat Fruit Sorbet 77kcals, 0g fat Key lime Pie (slice) 456kcals, 29.7g fat Key Lime Pie (individual pot 85g) 315kcals, 21.4g fat Crème Brulee 320kcals, 25.6g fat Carmelle Mix (readymade sachet) 141kcals, 2.7g Steamed Chocolate Pudding 331kcals, 5.2g fat Chocolate Mousse (individual pot) 100kcals, 3.6g fat Strawberry Trifle 215kcals, 10.5g fat Blancmange 140kcals, 5g fat Fresh Cream Doughnut 244kcals, 15.8g fat Raspberry sponge sandwich cake (slice) 161kcals, 6.1g - 6 -
7 Agreed Action Plan Dietitian Telephone No. Nutrition and Dietetic Department, Kettering General Hospital, Rothwell Road, Kettering, Northamptonshire NN16 8UZ On behalf of Northamptonshire Healthcare Foundation Trust - 7 -
8 - 8 -
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