By Judy Davie
When you're spring cleaning the body, having a few simple food swaps up your sleeve will help you to maintain your resolve.
| | Swap this | With this |
| | Fish (150g) and chips (1 cup) with tartar sauce | Grilled snapper (180g) and baked sweet potato (1 cup, diced) with large green salad |
| Energy | 2724 | 1355 |
| Fat | 30.4 | 6.3 |
| Sat fat | 10.2 | 1.5 |
| Carb | 45.5 | 21.6 |
| Sodium | 1059mg | 325mg |
| Protein | 46.6 | 42.9 |
| Fibre | 4.2 | 3.5 |
| | Swap this | With this |
| | Large cappuccino (400ml) with full cream milk and 2 sugars | Rooibos tea with rice milk, 1 tsp honey |
| Energy | 920 | 192 |
| Fat | 12.8 | 0.6 |
| Sat fat | 8.4 | 0.1 |
| Carb | 16.4 | 9.6 |
| Sugar | 24.4 | 7.7 |
| Protein | 11.2 | 0.7 |
| Fibre | 0.0 | 0.0 |
Note: Rooibos tea is available from the health food section of the supermarket. It's a red leaf tea and contains more antioxidants than even green tea.
| | Swap this | With this |
| | Beef sausages (2 large) and mashed potato (¾ cup) with tomato sauce | Grilled chicken breast (120g) and 4 small new potatoes, boiled, with 3 tbsp tomato pasta sauce and green beans |
| Energy | 2507 | 1482 |
| Fat | 37.1 | 9.9 |
| Sat fat | 16.1 | 2.8 |
| Carb | 35.5 | 23.5 |
| Sodium | 1800mg | 305mg |
| Protein | 28.5 | 39.3 |
| Fibre | 6.8 | 5.0 |
Note: Red meat is harder to digest than white so during a detox, swap sausages for chicken, and remember to chew, chew, chew!
| | Swap this | With this |
| | 2 slices white bread, toasted, with butter and Vegemite | 2 slices rye toast with 2 tsp tahini spread and 1 small sliced tomato |
| Energy | 1560 | 1187 |
| Fat | 14.1 | 8.1 |
| Sat fat | 8.1 | 1.0 |
| Carb | 48.5 | 38.4 |
| Sodium | 917mg | 9457mg |
| Protein | 11.5 | 10.2 |
| Fibre | 2.7 | 7.8 |
Note: 100 per cent rye bread is available from good health food stores, farmers' markets and bakers.
| | Swap this | With this |
| | 2 fried eggs with 2 rashers bacon, hash browns and 1 slice toast with butter | 2 poached eggs with roast tomato, 2 slices avocado and 1 slice rye bread, toasted |
| Energy | 2679 | 1399 |
| Fat | 41.4 | 18.8 |
| Sat fat | 13.7 | 4.9 |
| Carb | 33.2 | 21.3 |
| Sodium | 1946mg | 317mg |
| Protein | 33.5 | 17.7 |
| Fibre | 2.1 | 4.8 |
Note: The maximum recommended daily intake of sodium is 2200mg — the fried egg breakfast alone nearly reaches this limit, which is one great reason to switch to a healthier alternative.
| | Swap this | With this |
| | Caesar salad with chicken | Garden salad with chicken |
| Energy | 2035 | 1128 |
| Fat | 30.3 | 15.5 |
| Sat fat | 8.8 | 2.9 |
| Carb | 22.0 | 5.6 |
| Sodium | 1645mg | 508mg |
| Protein | 32.8 | 25.0 |
| Fibre | 1.3 | 3.0 |
Note: Bacon pieces in caesar salad are often full of nitrates which are bad for the colon. The croutons are also wheat based and a no-no on a detox.
| | Swap this | With this |
| | 1 serve (2 scoops) vanilla ice cream with raspberry topping | 1 small tub (200g) low fat natural yoghurt with ¾ cup raspberries |
| Energy | 1290 | 653 |
| Fat | 15.1 | 0.8 |
| Sat fat | 10.0 | 0.2 |
| Carb | 41.1 | 17.9 |
| Sugar | 40.3 | 17.4 |
| Protein | 4.1 | 13.4 |
| Fibre | 0.2 | 5.3 |
Note: A winner in every way, the "detox dessert" of yoghurt and raspberries is not only lower in kilojoules, fat, carbohydrate and sugar, but contains protein and fibre to keep you satisfied for longer, meaning there's no need to go back for seconds!
| | Swap this | With this |
| | Banana and caramel smoothie (700ml) | Homemade smoothie with 1 cup rice milk, 2 tbsp low fat yoghurt, ½ cup frozen berries and ½ banana, 3 drops vanilla extract |
| Energy | 2590 | 1056 |
| Fat | 10.8 | 3.0 |
| Sat fat | 3.5 | 0.5 |
| Carb | 131.0 | 45.9 |
| Sugar | 121.0 | 28.6 |
| Protein | 12.4 | 8.4 |
| Fibre | 0.8 | 2.9 |
Note: Over-sized and over-priced, yet hardly nutritious at all, steer clear of commercially blended smoothies. Instead, blend your own with fresh ingredients and dairy-free rice milk.
| | Swap this | With this |
| | Strawberry Paddle Pop | 1 slice frozen watermelon (150g) |
| Energy | 460 | 191 |
| Fat | 3.7 | 0.2 |
| Sat fat | 2.3 | 0.0 |
| Carb | 17.6 | 11.3 |
| Sugar | 17.6 | 9.3 |
| Protein | 2.4 | 0.9 |
| Fibre | 0.2 | 0.6 |
Note: The watermelon makes such a refreshing treat you'll never want to revert back to the bad old ice lolly that's full of colours and refined sugar.
| | Swap this | With this |
| | Grilled haloumi cheese (60g) with grilled mushrooms | Grilled tofu (130g) and baked mushrooms |
| Energy | 874 | 441 |
| Fat | 15.6 | 5.6 |
| Sat fat | 8.0 | 0.8 |
| Carb | 2.0 | 1.3 |
| Sodium | 1773mg | 7.8mg |
| Protein | 14.9 | 11.9 |
| Fibre | 1.5 | 1.3 |
Note: Flavour tofu with tamari and lemon juice and you'll hardly notice the difference!
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