Diet

Detoxifying food swaps

By Judy Davie
Friday, September 12, 2008
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!


>
For further information about food and nutrition, visit Judy Davie's website at www.thefoodcoach.com.au
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