Nutrition and Dietetic Department
Sensible Swaps
The choice of foods that you make can make a big difference to whether you lose or
gain weight.
Choosing the healthier options as shown here would save you 700 Kcal a day. The
recommendation for a safe and healthy weight loss is 1-2 lbs (up to 1 kg) a week. To do
this you would have to eat 600 Kcal less a day. So by making these healthier choices
you will lose 1-2 lbs (1 kg) a week. Combine this with an increase in your activity levels
and you will really start to see an improvement in your health.
2100 Kcal a Day
Breakfast
Fried bacon, fried egg and baked beans.
470 kcal
Lunch
Prawn mayo sandwich, packet of Crisps
and a Can of coke.
670 Kcal
Snack
Chocolate bar
260 kcal
Evening meal
2 Medium slices of Deep Pan Pepperoni
Pizza
710Kcal
1400 Kcal a Day
Grilled Bacon, Poached Egg, Tomatoes.
258 Kcal
Reduced Fat Chicken Sandwich and
Handful of Cherry Tomatoes and Fruit
Smoothie
445 Kcal
Fat Free Yoghurt, Apple
117 Kcal
2 Medium Slices of Thin Crust Vegetable
Pizza, Side Salad and Reduced Fat
Dressing
572 Kcal
If you need this information in another format or language 01536 492510
Further information about the Trust is available on the following websites:
KGH - www.kgh.nhs.uk | NHS Choices - www.nhs.uk
Ref: PI.759 August 2012
Review: May 2014
Breakfast
Large Bowl (50g) Crunchy Nut Cornflakes
with semi skimmed milk
245 Kcal, 3.6g Fat
Medium Bowl of Porridge (160g)
made with semi skimmed milk
125kcal, 3.4g Fat
Large bowl (45g) Coco Pops with semi
skimmed milk
219 Kcal, 2g Fat
Medium bowl (30g) Rice Krispies
with skimmed milk
144 Kcal, 0.4g Fat
2 Slices toast with margarine and
marmalade or jam
325 Kcal, 12.3g Fat
2 Slices toast with reduced fat margarine and
reduced sugar marmalade or jam
235 Kcal, 6.6g Fat
Croissant with margarine and jam
1 Toasted crumpet with reduced fat
margarine and reduced sugar jam
125 Kcal, 3.2g Fat
307 Kcal, 17.9g Fat
2 Fried sausages with 2 rashers of bacon,
baked beans and 1 fried egg
673 Kcal, 44.7g Fat
2 Grilled lean sausages, 2 rashers of grilled
lean bacon (fat removed), poached egg &
reduced sugar baked beans
501 Kcal, 26.6g Fat
Bacon sandwich (made with 2 slices bread,
margarine and 2 rashers of bacon)
433 Kcal, 16.9g Fat
2 Slices toast with reduced fat margarine and
reduced sugar baked beans
296 Kcal, 4.5g Fat
1 Fried egg, 2 slices of toast with margarine
1 Boiled egg, 2 slices of toast with reduced
fat margarine
271 Kcal, 11.9g Fat
354 Kcal, 20.6g Fat
-2-
Lunch
Tuna mayonnaise sandwich (2 medium
slices of bread with margarine, tuna
canned in oil and mayonnaise)
Tuna and cucumber sandwich (2 medium
slices of bread, tuna canned in spring
water, reduced calorie salad cream, no
margarine)
255 Kcal, 4.4g Fat
522 Kcal, 35g Fat
Medium sized jacket potato with
margarine and 45g cheddar cheese
Medium sized jacket potato with 45g
reduced fat cheddar cheese and a large
mixed salad
402 Kcal, 7.5g Fat
504 Kcal, 23.7g Fat
Cheese sandwich (2 slices bread
with margarine and cheddar cheese)
Cheese and salad sandwich (2 medium
slices bread with low fat margarine and
half fat cheddar cheese with lots of salad)
415 Kcal, 23.8g Fat
332 Kcal, 10.8g Fat
Large portion pasta with a creamy sauce
776 Kcal, 25.5g Fat
Small portion of pasta with a tomato based
sauce and a large mixed salad
300 Kcal, 2.3g Fat
McDonalds Big Mac, large portion french
fries and regular strawberry milkshake
McDonalds Hamburger, regular french
fries, diet coke
1451 Kcal, 55.1g Fat
478 Kcal, 18.9g Fat
Cream of chicken soup with 2 slices bread
and margarine
Vegetable soup (not creamy variety), 2
slices bread (no margarine)
404 Kcal, 19.7g Fat
252 Kcal, 1.2g Fat
-3-
Dinner
Medium portion battered fish,
fried chips and garden peas
Grilled cod (no batter)
with oven chips and garden peas
842 Kcal, 41g Fat
472 Kcal, 9.8g Fat
Roast chicken leg, roast potatoes, carrots,
sprouts and leeks
Grilled chicken breast, new potatoes,
carrots, sprouts and leeks
538 Kcal, 17.9g Fat
383 Kcal, 9.5g Fat
3 Grilled sausages, mashed potato and
baked beans
3 Half fat sausages, new potatoes and
reduced sugar baked beans
649 Kcal, 29.0g Fat
505 Kcal, 17.8g Fat
Medium portion lasagne, chips and garlic
bread
Medium portion ‘Healthy Living’ lasagne
with a large salad and 50g french stick
with reduced fat margarine
464 Kcal, 15.4g Fat
1119 Kcal, 49.8g Fat
2 Papadums with 1 tbsp mango chutney,
chicken korma, pilau rice and 1 plain naan
bread
1439 Kcal, 63.8g Fat
Dhal with 1 medium chapatti, boiled rice
and tandoori chicken
Fried rice, sweet and sour pork and chips
Boiled rice, beef in blackbean sauce and
chinese steamed vegetables
682 Kcal, 17g Fat
1350 Kcal, 62.2g Fat
-4-
706 Kcal, 23.2g Fat
Snacks
2 chocolate digestive biscuits
177 Kcal, 8.7g Fat
2 Rich tea biscuits
64 Kcal, 2.3g Fat
1 Packet potato crisps (35g)
183 Kcal, 11.5g Fat
1 Packet light variety potato crisps (28g)
131 Kcal, 6.1g Fat
1 Regular sized Mars Bar (65g)
293 Kcal, 11.3g Fat
1 Kit Kat (2 finger bar)
106 Kcal, 5.5g Fat
Danish pastry (180g)
673 Kcal, 31.6g Fat
1 Toasted teacake with reduced fat margarine
220 Kcal, 9.5g Fat
Chocolate chip muffin
506 Kcal, 27.0g Fat
Fruit scone with reduced fat margarine
206 kcal, 9.7g Fat
Medium slice of Victoria sponge cake
294 Kcal, 18.4g Fat
35g Slice of malt loaf with thin spread of
reduced fat margarine
162 Kcal, 5.8g Fat
1 Pot of thick and creamy yoghurt
165 Kcal, 6.5g Fat
1 Pot healthy eating low fat yoghurt
60 Kcal, 0.4g Fat
Hot chocolate made up with semi
skimmed milk
130 Kcal, 11.3g Fat
Reduced fat and sugar hot chocolate (e.g.
Options or Highlights) made up with water
68 Kcal, 2.3g Fat
Medium sized flapjack (60g)
290 Kcal, 16.0g Fat
Healthy eating cereal bar
120 Kcal, 1.6g Fat
-5-
Desserts
Banoffee Pie (slice)
486Kcal, 35g fat
Bananas and low fat custard
181kcals, 2.3g fat
New York (baked) cheesecake (slice)
322Kcal, 20.9g
Strawberry cheesecake (slice)
221kcal, 11.1g fat
Apple Crumble
334Kcal, 9.9g fat
Stewed Apple and cream
217kcals, 14.3g fat
2 scoops of Full fat ice-cream (e.g Ben
and Jerries, Haagen-Dazs)
240kcals, 14g fat
Fruit Sorbet
77kcals, 0g fat
Key lime Pie (slice)
456kcals, 29.7g fat
Key Lime Pie (individual pot 85g)
315kcals, 21.4g fat
Crème Brulee
320kcals, 25.6g fat
Carmelle Mix (readymade sachet)
141kcals, 2.7g
Steamed Chocolate Pudding
331kcals, 5.2g fat
Chocolate Mousse (individual pot)
100kcals, 3.6g fat
Strawberry Trifle
215kcals, 10.5g fat
Blancmange
140kcals, 5g fat
Fresh Cream Doughnut
244kcals, 15.8g fat
Raspberry sponge sandwich cake (slice)
161kcals, 6.1g
-6-
Agreed Action Plan
Dietitian……………………………………Telephone No……………….……
Nutrition and Dietetic Department, Kettering General Hospital, Rothwell Road, Kettering,
Northamptonshire NN16 8UZ
On behalf of
Northamptonshire Healthcare Foundation Trust
-7-
-8-