8 Simple Swaps To Save Your Health

Nutrition // Sarah Link // 20 July 2015

We are always looking for ways to save money and save time, but what about saving our health? We put a call out on Facebook to hear YOUR favourite healthy swaps. Here’s eight easy changes you can make to ensure your health’s piggy bank is full to the brim.

1. Ditch coffee and cake for walking and talking

“I’ve swapped catching up for ‘coffee’ with girlfriends for walking and talking” – 12WBTer Briohny

Just because you’re making healthy changes doesn’t mean you can’t catch up with your friends. Instead of that coffee and cake at the cafe, get out there and go for a long walk while you catch up on gossip. A win-win!

2. Say see ya to soft drinks

“Peppermint tea or home brewed peach iced tea with no added sugar. I used to drink at least two soft drinks a day! But now I drink water and keep the iced tea in the fridge as my sweet treat.” – 12WBTer Julia

Ditch those soft drinks immediately! Water is the best thing to drink, no questions asked. Plain water is best, or you can make your own iced herbal tea by serving your favourite tea over ice. Yum!

3. Go for low fat dairy

“I’ve swapped ice cream for yoghurt with raspberries” – 12WBTer Michelle

Ditching full fat dairy like ice cream or yoghurt for low fat alternatives is a great start. Try low fat yoghurt and berries as an after dinner treat instead of that usual bowl of ice cream, and you’ll be getting a sweet treat without the added fat and calories.

4. Cut those coffee calories

“Long black coffee with a splash of milk only instead of a skinny flat white – about 10% the calories, and an easy early round swap for me” – 12WBTer Leigh

Do you know how many calories are in your daily cup? Coffee can be a minefield if you’re not prepared – and derail even the best of weight loss efforts.

Also read: How Many Calories are in Your Favourite Coffee?

5. Swap milk chocolate for dark

“Have converted the kids to dark chocolate…they can’t stomach the dairy milk options now!” – Chooky from the 12WBT Support Crew.

It may be a shock to your taste buds initially, but trust us, you will soon love the richness and depth of dark chocolate. Basically, the higher the cocoa, the less the sugar (and the better for you). Ease yourself up gradually – try 55%, then 60%, then 70% or 80% (or even higher!).

6. Get creative with cauliflower

“Cauliflower ‘rice’ or ‘mash’ instead of rice or potatoes” – 12WBTer Fletcher

Did you know that cauliflower makes a nutrient-filled alternative to traditional starches like rice or mashed potato? Well it does!

Try this free recipe: Chicken Tikka Curry with Cauliflower Mash

7. Swap potato chips for popcorn

“I love popcorn instead of chips” – 12WBTer Tunde

Air-popped popcorn is a great alternative for potato chips – five cups of air-popped popcorn comes in at just 150 calories! Mish loves to spray hers with a little extra virgin olive oil spray for added flavour, but uses the three-second spray rule. No more than that or you’re adding excess calories.

8. Be sweet without sugar

“Coffee and tea with no sugar now!” – 12WBTer Hailey

It might sound daunting right now, but cutting sugar out of your tea or coffee can be done. Just lower your amount gradually, and soon you’ll be enjoying your cup without it.

Join 12WBT and you’ll receive all the tools you need to live your best life, including Meal and Exercise Plans, Shopping Lists, Mindset Videos from Mish, and access to our exclusive Member Zone.

14 Comments

14 Comments

  1. Chris Reply

    I’m thinking of joining 12WBT but am wondering about how the meal plans might work for me as I’m a vegetarian. I eat eggs and dairy but have found other weight loss plans don’t really properly cater for vegetarians. Does 12WBT tailor for us vegos?

    1. Tanya Paolucci Reply

      Hey Chris,

      You are in luck! We have our Vegetarians well covered with 12 Weeks of vego Meal Plans and a huge Recipe Index containing many other vegetarian options, too! You’ll love it!

  2. Sangeeta Reply

    I have just joined for the 12WBT plan and have chosen the regular food option. Just wanted to make sure that althiugh I am a non vegetarian i do not eat beef, pork. Will I have any options?

    1. Erica Grandjean Reply

      Hi Sangeeta,

      No problem! We encourage you to use to the ‘Customise Plan’ tool to swap those beef and pork meals out of your Meal Plan and replace them with another meal that you’ll enjoy from the Recipe Index. With over 900 recipes in the Recipe Index, you’ll have heaps to choose from! Customising updates your Shopping List automatically, keeping things really easy!

  3. Lisa Reply

    I’m thinking of joining 12WBT but I don’t like any seafood and notice lots of diets tell you to eat plenty of tuna salmon etc hope there are other choices available thanks Lisa

    1. Leila Nemra Reply

      Hi Lisa – that’s not a problem at all. In the program you are able to customise your meals so if there is a seafood dish coming up in the Meal Plan, you can swap it with another recipe to have instead.

      If you have any other questions please don’t hesitate to contact our lovely Support Crew at support@12wbtsupport.com

      Hope to have you on board soon Lisa!

      All the best,
      Leila
      12WBT Support Crew

  4. Costas Reply

    I thought skinny milk was not as good as ‘fat milk’ because of its additional sugar content?

    1. Leila Nemra Reply

      Hi Costa – Great question and one we get asked all the time. If we look at skim milk Vs full fat milk, per 100g there’s about a 0.2 difference in sugar. So it’s really not much. The reason there is slightly more lactose (naturally occurring milk sugar) is because when we skim off the fat component the remaining protein and carbohydrate components (for a 100g serve) are greater. Simply put, in normal milk (not flavoured) there is no additional sugars added to the product.

      Keep in mind, when we are looking to lose weight we have to be mindful of our overall calorie consumption and unfortunately that fat contains about double the calories of any other macro-nutrient, hence one of the reasons skim milk is recommended.

      Hope this helps!

      Leila
      12WBT Support Crew

  5. Monique Reply

    Hi, I’m wondering if you cater for gluten free? Thank you

    1. Leila Nemra Reply

      Hi Monique – While we don’t have a separate gluten free Meal Plan, with a little tweaking each week, you can make your Meal Plans work for you.You can modify recipes to suit your needs (e.g. using GF bread/muesli/sauces, etc.). When a meal is too complex to modify, use “Customise Plan” feature of the Meal Plan to switch any non gluten free meals for gluten free options that you like from the Recipe Index.

      The ‘Gluten Free’ filter will help you to find those meals that are most suitable – we have over 300 GF recipes in the Recipe Index. Using the customise feature of your Meal Plan also updates your Shopping List which saves time and effort, and any last minor edits you need to make before doing your shop won’t take too long.

      Hope to have you on board Monique!

      Leila
      12WBT Support Crew

  6. Shona Reply

    Hi I am wanting to join up but am worried as I am lactose intolerant so yous have recipes that cater for this?

    1. Leila Nemra Reply

      Hi Shona – Unfortunately we don’t have a separate lactose free Meal Plan. However, with a little tweaking each week, you can make your Meal Plans work for you. You’re welcome to modify recipes to suit your needs (e.g. replacing milk with soy/nut milk, using lactose free yoghurt, replacing cheese with hummus/avocado/nut butter, etc.). When a meal is too complex to modify, use “Customise Plan” feature of the Meal Plan to switch any non lactose free meals for lactose free options that you like from the Recipe Index.

      The ‘Lactose Free’ filter will help you to find those meals that are most suitable – we have over 300 LF recipes in the Recipe Index. Using the customise feature of your Meal Plan also updates your Shopping List which saves time and effort, and any last minor edits you need to make before doing your shop won’t take too long.

      Hope to have you on board Shona!

      Leila
      12WBT Support Crew

  7. Pam Reply

    Hi
    I am considering joining as my routine and diet went out the window when I started shift work. I have a family with thee teenagers plus my husband. I’ve put on about 10 kilos and think loss of routine and being perimenopausal is a big factor. Do you think you can help?

    1. Leila Nemra Reply

      Hi Pam – Fabulous to hear you are considering joining the team! The fabulous thing about 12WBT is that with a little extra planning, you can make it work for you and your family. We have hundreds of shift workers complete each round so you would not be alone. In fact Mish has a great little snip tip video and FAQ on shift work which you can access as soon as you are on board! Hope to see you soon!

      Leila
      12WBT Support Crew

Contact Us directly if you have a specific question.

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