G I R L S G U I D E

☼ Food Swaps ☼

In this chapter I will be showing you some easy food swaps you can make daily to begin a healthier lifestyle.

Swap Brown Rice for Cauliflower Rice
Although brown rice is good for you, cauliflower rice is good for those in a low-carb diet, is easy to make and tastes great.
100g of brown rice contains
- 111 calories
- 23g of carbs
- 0.9g of fat
- 2.6g of protein
100g of cauliflower rice contains
- 25 calories
- 5g of carbs
- 0.3g of fat
- 1.9g of protein

Swap jacket potato for sweet potato
Sweet potatoes are packed with vitamin A for a strong immune system and healthy looking skin.
One medium jacket potato contains
- 161 calories
- 37g of carbs
- 0.2g of fat
- 4.3g of protein
One medium sweet potato contains
- 112 calories
- 26g of carbs
- 0.1g of fat
- 2g of protein

Swap mayonnaise for mashed avocado
Swapping mayonnaise for mashed avocado in a sandwich stops all cravings for high-fat foods.
1 tbsp of mayonnaise contains
- 94 calories
- 0.1g of carbs
- 10g of fat
- 0.1g of protein
1 tbsp of mashed avocado contains
- 22 calories
- 1.3g of carbs
- 2.1g of fat
- 0.3g of protein

Swap butter for coconut oil
This swap is a good swap because it swaps bad fat in butter for good fat in coconut oil. 1 tbsp of coconut oil a day is said in The Journal Of Nutrition to boost your metabolism and reduce body fat.
1 tbsp of butter contains
- 102 calories
- 0g of carbs
- 12g of fat
- 0.1g of protein
1 tbsp of coconut oil contains
- 117 calories
- 0g of carbs
- 14g of fat
- 0g of protein

Swap milk for almond milk
Almond milk is high in good fats and calcium and is good for your digestion.
1 cup of semi-skimmed milk contains
- 103 calories
- 12g of carbs
- 2.4g of fat
- 8g of protein
1 cup of unsweetened almond milk contains
- 40 calories
- 1.4g of carbs
- 3.5g of fat
- 1.5g of protein

Swap orange juice for fruit water
Add thin slices of orange, lemon, lime or even raspberries, strawberries, or blueberries to cold water.
1 glass of orange juice contains
- 111 calories
- 26g of carbs
- 0.5g of fat
- 1.7g of protein
1 glass of fruit water
- 0 calories
- 0g of carbs
- 0g of fat
- 0g of protein

Swap regular tea for black tea with lemon
Adding milk to tea wipes out the anti-cancer and anti-tumour benefits. Instead of milk, add a slice of lemon for an immune boosting start to the day. To replace sugar, use coconut oil instead.
1 cup of tea (milk, 1 sugar) contains
- 40 calories
- 2g of carbs
- 1g of fat
- 1g of protein
1 cup of black tea with a slice of lemon contains
- 2 calories
- 0g of carbs
- 0g of fat
- 0g of protein

Swap vanilla ice cream for protein ice cream
Make your own ice cream, 500g of 2% greek yogurt, half a cup of your favourite whey protein powder and you've got yourself a guilt-free treat.
100g of vanilla ice cream contains
- 207 calories
- 24g of carbs
- 11g of fat
- 3.5g of protein
100g of protein ice cream
- 102 calories
- 4.4g of carbs
- 2.8g of fat
- 15.2g of protein

Swap chocolate chips for cacao nibs
Swap chocolate chips for cacao nibs in a cookie to treat that sweet tooth.
50g of chocolate chips contains
- 240 calories
- 31.5g of carbs
- 15g of fat
- 2.1g of protein
50g of cacao nibs contains
- 204 calories
- 5.4g of carbs
- 12.2g of fat
- 9.9g of protein

Thats it for this chapter guys, hope you learnt something. Remember to vote and comment if you have any questions or recommendations :)

Kaesha xoxo