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The Food Exchange: swap in healthier carbs


Posted by Cags R under Nutrition on 5 October 2012 at 11:00 PM

Guilty food treats are often the downfall of hard-training, especially if you're trying to lose weight. Here are some top food exchanges from Tribesporters and sports bloggers alike:

Carbs are a necessary part of your diet, especially if you need energy for working out - but if you over do it then excess energy can be very easily stored as fat. If you are craving carbs, there are some simple choices you can make to make sure you're getting high fibre options:

Breakfast choices: Gilberto G chooses to dodge the bagels in favour for oatmeal to start his day! Oatmeal is packed with soluble fibre which keeps you full for longer, is a great source of vitamins B1, B2 and E, as well as minerals iron and zinc.

Carbs with your main meal: Holly J - from Fit is the new black avoids bread and white pasta and opts for brown rice instead.

Unlike it's white counter-partner, brown rice has been shown to decrease risk of type 2 diabetes, improve blood pressure and generally fills you up! 

Make sure you're making the healthier choice when eating rice ad take the Challenge to Substitute your rice.

Snacks and treats: Emily S battles with bouts of chocoholism:

I am always trying to cut out chocolate! I have a huge sweet tooth, so cutting back on sweets is the hardest thing for me. When I go through my "no chocolate" phases and still want something a little sweet, I have dates with almond butter, frozen grapes, or raisins. I find this satisfies my craving, but in a healthier way. 

Frozen grapes? Well worth a try as a new way to smash that sugar craving!

So what are your healthy swaps? Share them here!

  • Encourage

    encouraged this.



    I haven't eaten potato chips, or crisps, for about 5 years now. I will pop some corn instead or eat a few rice crackers. I used to find crisps moreish, and couldn't resist the temptation of eating too many. This way I can control my cravings without the risk of over eating.


    A piece of frozen fruit (pineapple is my fave) is so satisfying as an after dinner sweet. Its takes ages to eat as its frozen, so you really don't end up eating much at all.

    encouraged this.


    Great idea for Summer Amy :-)


    What if I eat a lot of meat? I think my carbs portions are good, but when I'm lookinf for some snack to eat, I look for meat! I suppose changing that for a piece of fruit (may be frozen =) ) is a good idea.


    small bags of apricots from tesco designed for childrens lunch boxes are great snack 60 cals and full of vitamins.

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