Nutrional Advice

You are what you eat. Try these easy substitutes for a healthier lifestyle

Breakfast

½ plain bagel = 200 kcals
Substitute 50g of All Bran cereal
100ml skimmed milk
Sliced nectarine
Dollop of yoghurt only

Lunch

Turkey sandwich, 2 tablespoons of mayonnaise on granary bread = 740 kcals
Substitute
Turkey, lettuce, mustard and tomato on granary bread = 560 kcals

Dinner

1 shot of vodka, 100g mixed nuts = 630 kcals
Substitute
Crab with salad garnish, 125g grilled scallops, asparagus red cabbage, green salad roll, bowl of berries, glass of wine = 490 Kcals

Helpful Tips

Tip 1

Making small substitutes can make a big difference. More food doesn’t have to mean more calories.

Tip 2

What you see isn’t necessarily what you get. Soup for lunch may sound healthy but only if it’s homemade with fresh vegetables and water will it be nutritious and detoxifying. Unrefined soup not only has no nutritional value, but will be laden with salt, which will make you retain water and add to your chances of heart disease!

Tip 3

You don’t have to cut out using oil, just be clever about how you use it. Using spray oils instead of the traditional drizzle bottle is an excellent way to cook your food without the excess.

1 tablespoon of oil = 30g of fat or 270 kcals
Two sprays of oil = 18 kcals or 2 kcals

MOTIV8 are professionals in designing tailor-made nutritional programmes. Contact us today to chat about your requirements