Slimming food swaps for summer

Outdoor get-togethers are fun, but can mean eating and drinking all the wrong things. Whatever the occasion, we’ve got smart swaps to stop you piling on the pounds

Barbecues

● Swap: Quarterpounder with cheese in a bap: 605 cals, 33g fat
For: Small chicken breast with salad in a bap: 380 cals, 7g fat
Save: 225 cals, 26g fat

● Swap: Sausage in French bread with ketchup: 370 cals, 12g fat
For: Two prawn skewers in pitta bread with tzatziki: 210 cals, 3g fat
Save: 160 cals, 9g fat

● Swap: Barbecued rump steak: 230 cals, 7g fat
For: Barbecued tuna steak: 135 cals, 5g fat
Save: 95 cals, 2g fat

● Swap: 4tbsp potato salad: 270 cals, 20g fat
For: Half a large jacket potato with a dollop of salsa: 160 cals, 0g fat
Save: 110 cals, 20g fat

● Swap: 2 marinated chicken wings: 200 cals, 12g fat
For: 1 barbecued corn cob: 85 cals, 2g fat
Save: 115 cals, 10g fat

Picnics

● Swap: Slice of quiche Lorraine: 485 cals, 35g fat
For: Slice of veggie pizza, 215 cals, 7g fat
Save: 270 cals, 28g fat

● Swap: Cheese and pickle sandwich: 460 cals, 25g fat
For: Tuna salad sandwich: 350 cals, 11g fat
Save: 110 cals, 14g fat

● Swap: Medium-sized sausage roll: 240 cals, 18g fat
For: Small grilled chicken breast: 150 cals: 2g fat
Save: 90 cals, 16g fat

● Swap: 3tbsp garlic dip with a handful of tortilla chips: 255 cals, 21g fat
For: 3tbsp salsa with carrot sticks, 65 calories, 0g fat
Save: 190 cals, 21g fat

● Swap: Scotch egg: 295 cals, 19g fat
For: Hard-boiled egg: 90 cals, 7g fat
Save: 205 cals, 12g fat

Days out

● Swap: Large battered cod and chips: 1385 cals, 77g fat
For: Small battered cod and chips: 685 cals, 38g fat
Save: 700 cals, 39g fat

● Swap: Hot dog with fried onions and mustard: 320 cals, 18g fat
For: Ham salad roll: 185 cals, 3g fat
Save: 135 cals, 15g fat

● Swap: Stick of rock: 245 cals, 0g fat
For: Bag of candy floss: 105 cals, 0g fat
Save: 140 cals, 0g fat

● Swap: Jam doughnut: 250 cals, 11g fat
For: Iced bun: 120 cals, 2g fat
Save: 130 cals, 9g fat

● Swap: Large pasty: 550 cals, 32g fat
For: Large jacket potato with baked beans: 410 cals, 1g fat
Save: 140 cals, 31g fat

Pub grub

● Swap: Steak and kidney pie with veg: 595 cals, 34g fat
For: Cottage pie with veg: 415 cals, 21g fat
Save: 180 cals, 13g fat

● Swap: Scampi, chips and peas: 1055 cals, 55g fat
For: Grilled plaice, chips and peas: 785 cals, 33g fat
Save: 270 cals, 22g fat

● Swap: Meat lasagne with garlic bread: 1020 cals, 56g fat
For: Vegetable lasagne with salad: 585 cals, 30g fat
Save: 435 cals, 26g fat

● Swap: Rump steak with chips, onion rings and peas: 940 cals, 39g fat
For: Roast chicken lunch with all the trimmings: 770 cals, 27g fat
Save: 170 cals, 12g fat

● Swap: Ploughman’s lunch: 1100 cals, 57g fat
For: Ham salad: 550 cals, 20g fat
Save: 550 cals, 37g fat

Ice cream

● Swap: Scoop of vanilla dairy ice cream: 105 cals, 6g fat
For: Scoop lemon sorbet: 60 cals, 0g fat
Save: 45 cals, 6g fat

● Swap: Wall’s Magnum Double Caramel: 340 cals, 20g fat
For: Weight Watchers Milk Chocolate Mini Stick: 90 cals, 5g fat
Save: 250 cals, 15g fat

● Swap: Wall’s Classic Cornetto: 250 cals, 15g fat
For: Nestlé Smarties Ice Cream Pop Up: 120 cals, 5g fat
Save: 130 cals, 10g fat

● Swap: Häagen Dazs Classic Strawberry Cheesecake, quarter tub: 300 cals, 18g fat
For: Häagen Dazs Mango and Apricot Smoothie, quarter tub: 185 cals, 8g fat
Save: 115 cals, 10g fat

● Swap: Cadbury Flake 99 Cone: 250 cals, 13g fat
For: Skinny Cow Triple Chocolate Stick: 85 cals, 2g fat
Save: 165 cals, 11g fat