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1,000 hidden calories diet diary: Evening

(3 ratings)
Ginger pepper chicken stirfry

5pm

'Make oven chips, baked beans and fish fingers for the kids and I taste the baby food and have a few chips. I finish their leftovers too. They have choc ices for dessert, and I have one too because they're only 90 calories.'

Calories: About 240

GTK says: Do you need the leftovers? No. Throw them in the bin! Try to make an evening meal that you can all eat together. If you need inspiration, take a look at our quick family meals.

GTK swap: If you have to feed the kids before you eat, drink a glass of water or snack on fresh vegetables, such as slices of cucumber and carrot with houmous. If you want a sweet treat like ice cream, try a fruit lolly instead.

Calories: About 40 for a fruit lolly, about 40 for the vegetables and houmous.

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7pm

'I'm exhausted but I do a really quick chicken stir-fry from a packet in the freezer, a Chinese sauce from a packet and I boil some white rice in a bag.'

Calories: About 630

GTK says: It's no wonder Sally's exhausted, all that rushing around and the constant cups of coffee and cola will have done nothing for her energy levels. It's a misconception that caffeine keeps you going - too much can leave you exhausted and craving high calorie snacks.

GTK swap: Change from white rice to brown - this'll give Sally more fibre and fill her up more quickly, so she'll eat less later on. The stir-fry is fine but a homemade sauce will be lower in calories, sugar, salt, fat and other additives - see our quick, easy sauce recipes.

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8pm

'Another glass of diet cola and a handful of Pringles.'

Calories: About 270

GTK says: More caffeine is not a good idea because it'll keep you awake - and it's surprising at how many calories there are in just a handful of Pringles!

GTK swap: Change the cola for water or juice and check that you're actually hungry and not just bored or tired. If you're really hungry have a healthy snack, such as wholegrain toast, wholemeal crackers, a yogurt or a small pot of low-fat cottage cheese.

Calories: About 150 for a healthy snack as mentioned above

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10pm

'Bed, I feel really tired but I don't sleep very well, it seems my mind is racing, so I make a low-calorie hot chocolate with a drop of brandy.'

Calories: About 300

GTK says: Sally probably sleeps badly due to all the caffeine she has. And it's not a good idea to rely on hot chocolate and alcohol to help you sleep.

GTK swap: The low-calorie hot chocolate is good, but hot chocolate still contains a little caffeine, so a low-calorie malted drink might be better. The brandy needs to go though - it might help you fall asleep faster, but studies show that you'll also get a more disturbed sleep. Read our tips to beat insomnia.

Calories: About 60 for a low-calorie malted drink

Continued below...


So, what do you think? Did you spot the hidden calories? Find out Sally's calorie total for the day and what she could be eating with the GTK swaps.

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