By Arianne McManus

For the health-conscious out there, sometimes the difference between healthy eating or not is a few simple dietary swaps to take you from fat to fit. Be warned, some of those may actually surprise you!

This is part one of two of the simple food swaps.

Switch to multigrain bread



While wholemeal bread is a healthy choice thanks to its high fibre content, grain-based bread has a lower glycemic index which means that it results in a more gradual release of glucose into the bloodstream which helps to keep us fuller for longer. The wholegrains in grain bread also offer higher amounts of several key nutrients including vitamin E, dietary fibre, B group vitamins and essential fats than high fibre white loaves and wholemeal bread. Look for the densest grain bread you can find and slices that fit into the toaster easily to help control your portion sizes and calorie intake.

Rice crackers to corn-based ones

White rice, unlike brown rice, is a highly refined grain and as such has had much of the positive nutritional properties removed, leaving little other than rapidly digested carbohydrates. With just 10 rice crackers offering as much carbohydrate as two small slices of grain bread, wholegrain, low GI corn cakes and crackers are a much better option nutritionally for snacks and light carbohydrate options at lunch.

Potato chips instead of popcorn

Crunchy, salty potato chips are a food favourite of many but unfortunately when it comes to fat and calories, chips really pack a punch. With a 50g pack offering 200-250 calories and up to 20g of total fat, even if cooked in ‘’good fats’’, potato chips are still an energy dense food. With 8g of total carbohydrates, almost no fat and only 55 calories, plain popcorn is a snacking winner.

This health tip was originally posted on Daily Life.