Healthier alternatives
Last edited: 16/12/2022
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Eating 500 calories fewer each day can result in an average weight loss of 0.5kg (1lb) per week. To help achieve this reduction, see what changes you could make by choosing the lower calorie food and drink.
| Low fat | Medium fat | High fat |
| (3g or less per 100g) | (3.1g to 20g per 100g) | (more than 20g per 100g) |
| Low saturated fat | Medium saturated fat | High saturated fat |
| (1.5g or less per 100g) | (between 1.6g to 4.9g per 100g) | (more than 5g per 100g) |
Milk
| Per 200mls | Calories | Fat | Saturated fat |
| Whole milk | 128 | 7.1g | 4.8g |
| Semi skimmed milk | 100 | 3.6g | 2.2g |
| One per cent fat milk | 80 | 2.0g | 1.2g |
| Skimmed milk | 73 | 0.6g | 0.2g |
Yoghurts
| Per pot | Calories | Fat | Saturated fat | Sugar |
| Muller rice | 205 | 4.4g | 2.5g | 24.7g |
| Muller fruit corner | 168 | 5.7g | 3.6g | 22.4g |
| Natural Greek yoghurt | 120 | 9.0g | 6.0g | 5.1g |
| Fruit yoghurt | 119 | 4.0g | 2.8g | 15.6g |
| Ski | 118 | 3.3g | 2.1g | 15.8g |
| Muller light | 93 | 0.2g | 0.2g | 13.0g |
| Fat free natural Greek yoghurt | 89 | 0.0g | 0.0g | 12.8g |
| Low fat natural Greek yoghurt | 79 | 2.7g | 1.7g | 8.1g |
| Shape | 78 | 0.1g | <0.1g | 10.8g |
| Activia | 74 | 0.1g | <0.1g | 11.4g |
| Weight Watchers | 58 | 0.2g | 0.1g | 6.8g |
Cheese
| Per 30g (small match box size) | Calories | Fat | Saturated fat |
| Hard cheese (e.g. cheddar) | 125 | 10.5g | 6.5g |
| Cottage cheese | 98 | 2g | 1.2g |
| 50 per cent less fat hard cheese | 85 | 4.7g | 3.0g |
| Light cheese triangle (one) | 25 | 1.3g | 0.8g |
Oils and fats
| Per 10g (Two level teaspoons) | Calories | Fat | Saturated fat |
| Butter | 75 | 8g | 5g |
| Lighter butter | 55 | 6g | 2.3g |
| Olive spread | 55 | 6g | 1.4g |
| Sunflower spread | 53 | 5.9g | 1.3g |
| Olive light spread | 35 | 3.8g | 0.9g |
| Sunflower light spread | 35 | 3.8g | 0.9g |
Sauces
| Per 15ml tablespoon | Calories | Fat | Saturated fat |
| Mayonnaise | 99 | 10.7g | 0.8g |
| Light mayonnaise | 42 | 4g | 0.3g |
| Extra light mayonnaise | 12 | 0.5g | 0.1g |
| Salad cream | 52 | 4.1g | 0.3g |
| Light salad cream | 35 | 2.8g | 0.2g |
| French dressing | 42 | 4g | 0.3g |
| Light French dressing | 6 | Trace | 0g |
Biscuits
| Per biscuit | Calories | Fat | Saturated fat |
| Chocolate digestive | 84 | 4g | 2.1g |
| Plain digestive | 70 | 3.2g | 0.3g |
| Ginger nut biscuit | 47 | 1.7g | 0.8g |
| Rich tea | 35 | 1.2g | 0.2g |
| Rich tea finger | 22 | 0.7g | 0.3g |
Crisps
| Per packet | Calories | Fat | Saturated fat |
| Walkers plain crisps | 134 | 8.5g | 0.6g |
| Mini Cheddars | 130 | 7.5g | 3.0g |
| Doritos | 152 | 8.0g | 0.9 |
| Baked crisps | 100 | 2.0g | 0.3g |
| Pretzels | 116 | 1.1g | 0.1g |
| Snack a Jacks | 102 | 0.8 | 0.1 |
| Wotsits | 95 | 5.8g | 0.7g |
| Quavers | 88 | 4.9g | 0.4g |
| French Fries | 84 | 3.0g | 0.3g |
Soft drinks
| Per bottle 500ml | Calories | Sugar |
| Lucozade | 350 | 43.6g |
| Coca Cola | 210 | 53g |
| Squash | 140 | 34g |
| Flavoured sparkling water | 50 | 1g |
| Sugar-free squash | 6 | 1g |
| Diet Coca Cola | 3 | 0g |
Alcohol
| Per average serving | Calories |
| Beer/lager (one pint) | 245 |
| Cider (one pint) | 210 |
| Alco-pops (one bottle) | 200 |
| White wine (175ml glass) | 130 |
| Red wine (175ml glass) | 120 |
| Sprits (vodka, whisky, gin 25ml measure) | 55 |
Safe recommended limits of alcohol mean no more than zero to three units of alcohol per day for men and zero to two units for women, with two alcohol-free days per week.
1 unit = ½ pint of beer or lager (ABV 3.5%), or one small glass of wine 125ml (ABV 9%) or a 25ml measure of spirits (ABV 40%)
ABV = Alcohol by volume
All values given are averages, only. For exact amounts, always check the label. Information correct at time of publishing.
Contact us
Please contact the service though our Central Appointments Team:
0300 123 0861
kcht.centralisedappointmentteam@nhs.net
Monday to Friday, 9am to 3pm
This information should only be followed on the advice of a healthcare professional.
Do you have feedback about our health services?
0800 030 4550
8.30am to 4.30pm, Monday to Friday
Text: 07899 903499
kentchft.PALS@nhs.net
kentcht.nhs.uk/PALS
Patient Advice and Liaison Service (PALS)
Kent Community Health NHS Foundation Trust
Trinity House, 110-120 Upper Pemberton
Ashford
Kent
TN25 4AZ
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