Porridge instead of breakfast cereals

While packaged breakfast cereals may look like a healthy option, in reality most cereals are laden with sugar. Not only does this add to the overall calories consumed, but it can lead to a mid-morning sugar slump which will have you craving more. Instead, try starting your morning with a bowl of low-GI porridge, which is not only packed with nutrients but is a good source of slow-release energy that will fill you up quicker and keep you feeling full for longer.

Pure fruit spread instead of jam

If you prefer to start your mornings with a few slices of toast, it may be worthwhile substituting jam and marmalades for a healthier spread. While most fruit jams are packed with added sugars or chemical sweeteners, pure fruit spreads are sweetened only with sugars that occur naturally in fruits. Because of this, they deliver the same sweet taste only with fewer calories and no artificial additives.

Maple syrup instead of sugar

Although all sugars are high in calories and should be consumed in moderation, if you must use a sweetening product, pure maple syrup is a healthier option than refined sugars. While refined sugars are stripped of nutrients, maple syrup is packed with minerals - including manganese, calcium, magnesium, iron, potassium and zinc - as well as antioxidants. Maple syrup also has a lower GI ranking than table sugar.

Popcorn instead of crisps

In terms of health, most crisps don't have much going for them. Not only are they high in saturated fats, calories and salt, but they have next to no nutritional value. If you find yourself craving a salty snack between meals, try swapping your crisps for a packet of plain or lightly seasoned popcorn. Not only will you be giving your body a boost of antioxidants, nutrients and fibre, you could be saving yourself around eight grams of fat and 50 calories per 25g serving.

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