By Judy Davie
Let's face it, you know you should cut out sweet treats if you want to lose weight but sometimes when the urge hits there's nothing else to do but satisfy it.
Let these sweet swaps below be your guide and when the cravings strike, choose one of our lower energy swaps so you can enjoy your treat without blowing your diet completely.
| | Swap this | With this |
| | Magnum ice cream, choc/almond flavoured | 2 scoops low fat vanilla ice cream (84g), 1 tbsp slivered almonds and 2 squares grated dark chocolate |
| Kilojoules | 1372 | 784 |
| Fat | 22.8 | 9.9 |
| Saturated fat | 13.3 | 4.5 |
| Carbohydrate | 26.6 | 20.0 |
| Sugar | 20.9 | 19.4 |
| Protein | 4.8 | 5.3 |
| Fibre | 0.0 | 0.6 |
| | Swap this | With this |
| | 2 Tim Tam biscuits, choc orange flavour | Cadbury choc orange snaps, 6 pieces |
| Kilojoules | 842 | 437 |
| Fat | 10.4 | 5.6 |
| Saturated fat | 5.7 | 3.4 |
| Carbohydrate | 24.5 | 12.1 |
| Sugar | 17.1 | 10.7 |
| Protein | 2.1 | 1.4 |
| Fibre | 0.4 | 0.0 |
| | Swap this | With this |
| | Strawberry milkshake, medium (400ml) | Boost smoothie, Berry Berry Light, medium (450ml) |
| Kilojoules | 1559 | 693 |
| Fat | 17.4 | 1.3 |
| Saturated fat | 11.7 | 0.5 |
| Carbohydrate | 41.2 | 34.2 |
| Sugar | 40.0 | 32.9 |
| Protein | 12.5 | 3.2 |
| Fibre | 0.0 | 0.5 |
| | Swap this | With this |
| | Blueberry cheesecake, 1 slice (100g) | Fruit bread, toasted (1 slice) topped with 1 tbsp low fat ricotta and fresh blueberries, with a drizzle of honey |
| Kilojoules | 1270 | 851 |
| Fat | 21.9 | 4.1 |
| Saturated fat | 15.6 | 1.5 |
| Carbohydrate | 26.6 | 33.3 |
| Sugar | 21.4 | 18.7 |
| Protein | 5.8 | 6.8 |
| Fibre | 0.2 | 4.1 |
| | Swap this | With this |
| | Mars Bar | Milky Way, fun size |
| Kilojoules | 697 | 305 |
| Fat | 6.9 | 3.0 |
| Saturated fat | 4.0 | 1.7 |
| Carbohydrate | 25.0 | 10.9 |
| Sugar | 22.1 | 9.6 |
| Protein | 2.1 | 0.9 |
| Fibre | 0.6 | 0.3 |
| | Swap this | With this |
| | Mango flavoured ice cream, 2 scoops | 1 fresh mango, sliced |
| Kilojoules | 794 | 513 |
| Fat | 9.8 | 0.4 |
| Saturated fat | 6.4 | 0.0 |
| Carbohydrate | 21.6 | 26.1 |
| Sugar | 21.2 | 25.1 |
| Protein | 3.8 | 2.1 |
| Fibre | 0.0 | 3.0 |
| | Swap this | With this |
| | Fruit flavoured jelly babies, 15 pieces | 1 fruit roll up |
| Kilojoules | 678 | 234 |
| Fat | 0.0 | 0.4 |
| Saturated fat | 0.0 | 0.0 |
| Carbohydrate | 38.2 | 13.1 |
| Sugar | 30.4 | 4.5 |
| Protein | 3.6 | 0.0 |
| Fibre | 0.0 | 0.3 |
| | Swap this | With this |
| | Takeaway hot chocolate, 1 cup (300ml) | Hot Milo, made with 1 cup (250ml) warmed skim milk and 1 tbsp Milo |
| Kilojoules | 1317 | 562 |
| Fat | 11.1 | 1.0 |
| Saturated fat | 7.2 | 0.7 |
| Carbohydrate | 43.2 | 18.4 |
| Sugar | 39.6 | 17.5 |
| Protein | 9.9 | 12.0 |
| Fibre | 0.0 | 0.0 |
| | Swap this | With this |
| | 1 scone with strawberry jam and cream | 1 wholegrain English muffin, toasted, with strawberry conserve and low fat ricotta |
| Kilojoules | 1604 | 733 |
| Fat | 18.2 | 2.4 |
| Saturated fat | 10.2 | 1.1 |
| Carbohydrate | 48.7 | 27.9 |
| Sugar | 17.7 | 5.9 |
| Protein | 6.0 | 8.8 |
| Fibre | 1.9 | 3.4 |
| | Swap this | With this |
| | 1 carton fruit-flavoured yoghurt, full fat (200g) | 1 tub Attiki skim yoghurt with added fruit pieces (200g) |
| Kilojoules | 728 | 461 |
| Fat | 6.0 | 0.4 |
| Saturated fat | 4.0 | 0.2 |
| Carbohydrate | 22.1 | 12.0 |
| Sugar | 22.1 | 12.0 |
| Protein | 7.8 | 12.2 |
| Fibre | 0.2 | 0.2 |
