6 swaps to keep your holiday on track

Beth Furness - Assistant Nutritionist

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Holiday Swaps
Breakfast
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562 kcals

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Full English (1 fried egg, 2 bacon, 1 sausage, 2 tbsp of baked beans, fried mushrooms, 1 hash brown, grilled tomato, slice of toast buttered) and a pain au chocolat – 1111 kcals.

For

2 poached eggs, 1 grilled mushroom, 3 heaped tbsp of beans on 2 slices of toast with a thin spread of margarine and a mini muffin – 549 kcals.

Holiday Swaps
Lunch
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743 kcals

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Seaside fish and chips on the go – 1332 kcals

For

Chip butty – medium bread roll with mini portion of chips – 589 kcals

Holiday Swaps
Cocktails
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217 kcals

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Pina colada cocktail – 320 kcals

For

Double Malibu and diet lemonade – 103 kcals

Holiday Swaps
Snacks
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162 kcals

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Indulging in the free bread basket (2 medium crusty bread rolls - 262 kcals)

For

Asking the waiter for some bread sticks instead (4 breadsticks - 100 kcals)

Holiday Swaps
Drinks
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185 kcals

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Having 2 alcoholic drinks (2 large glasses of wine - 376 kcals)

For

Having 2 drinks – 1 diet soft drink and 1 alcoholic, will make your alcoholic drink last longer (1 large glass of wine and 1 diet lemonade - 191 kcals)

Holiday Swaps
Dinner
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485 kcals

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Opting for the same old burgers, sausages, steaks (1 burger and bun, 1 hot dog and bun, 2 chicken skewers - 961 kcals)

For

Taking advantage of the local fresh fish (2 sea bass fillets cooked in garlic butter, Mediterranean vegetables - 476 kcals)

Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.

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