78 JULY/AUGUST 2017 diabetic living
Clever swaps
Follow DL dietitian Shannon Lavery’s suggestions and you’ll
cut carbs and kilojoules without sacrificing satisfaction
SNACKS
SWAP Chris’s Spring Onion Dip FOR Chobani
Mezé dip. RESULT Save 10g of total fat and
consume only a quarter of the kilojoules.
Make it better: swap crackers for vegie sticks.SWAP 2 slices Turkish bread toast FOR 2 slices
Tip Top 9 Grains toast. RESULT Save around
400kJ, 5g fat, 15g carbs and 400mg sodium,
plus gain 5g fibre, while lowering the total GI.BREAKFAST
SWAP smashed avocado and feta on toast FOR
sliced avocado and tomato on toast. RESULT
The same great taste with 300mg less sodium
and 6g less fat (4g of which is sat. fat)!SWAP pancakes with 2 Tbsp maple syrup FOR
pancakes with 2 Tbsp Queen sugar-free maple
syrup and ½ cup strawberries. RESULT 29g carb
reduction (2 exchanges) and 2g extra fibre.SWAP banana bread and butter FOR scone
with fruit spread. RESULT Save over 1100kJ,
16g fat and 28g carbs (2 carb exchanges) – a
far healthier choice for your next coffee date.SWAP 50g potato crisps FOR 2 cups popcorn.
RESULT A savoury snack with only a third of
the kilojoules and fat, and less than half the
carbs. Put on your favourite movie and enjoy!