Just because it doesn't look like much on your plate, don't be fooled into believing its low in calories too. The truth is gram for gram, fat packs in more than double the calories of protein or carbohydrate so an innocent looking little croissant can actually contain more calories than six slices of wholegrain toast.
So, if you want to lose weight but don't like feeling hungry check out these simple food swaps that can help prevent you from eating almost 20,000 excess calories in just four short weeks.
Swap: One croissant with jam and butter
Kcal: 430 Fat: 26g
Equivalent to: Six slices of wholegrain toast with low fat spread
Kcal: 444 Fat: 12g
For: Cinnamon or maple banana toast
One slice of stone-ground wholemeal toast topped with sliced or mashed banana and a drizzle of maple syrup or a sprinkling of cinnamon.
Kcal: 144 Fat: 1g
Saving: Kcal: 286 Fat: 25g
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Swap: One slice of pepperoni pizza
Kcal: 723 Fat: 31g
Equivalent to: Eight bowls of prawn salad
Kcal: 728 Fat: 6g
For: Prawn salad
Simply throw together some rocket and spinach leaves in a bowl with some halved cherry tomatoes, some slices of cucumber and three or four cooked king prawns then drizzle a little sweet chilli sauce or a little low fat salad dressing over the top.
Kcal: 218 Fat: 2g
Saving: Kcal: 505 Fat: 29g
Swap: One cheese and salad baguette
Kcal: 726 Fat: 40g
Equivalent to: 10 medium sized baked sweet potatoes
Kcal: 750 Fat: 5g
For: Baked sweet potato
One medium sized baked sweet potato topped with two tablespoons of baked beans. This high fibre, low fat, slow releasing lunch will fend off hunger and keep you full of energy for the rest of the day.
Kcal: 226 Fat: 1g
Saving: Kcal: 500 Fat:39g
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Swap: One fresh cream cake
Kcal: 336 Fat: 22g
Equivalent to: 15 biscuits
Kcal: 330 Fat: 12g
For: One oatcake topped with fresh strawberries, grapes, raspberries or sliced apple.
Kcal: 58 Fat: 1.5g
Saving: Kcal: 278 Fat: 20.5g
Swap: One Pork Pie
Kcal: 526 38g
Equivalent to: Nine crisp breads topped with cottage cheese, tomato and cucumber
Kcal: 540 at: 12g
For: Dip a couple crisp breads or hot sliced wholemeal pita bread in some fresh tomato salsa.
Kcal: 82 Fat: 0g
Saving: Kcal: 444 Fat: 38g
Swap: One portion of readymade lasagne
Kcal: 687 Kcal Fat: 46g
Equivalent to: Five bowls of vegetable stir fry
Kcal: 664 Fat: 47g
For: Give your body a boost of immune strengthening vitamin C and energy giving iron by stir frying some thin strips of lean rump steak, red and green peppers, carrots, garlic and some finely shredded spring cabbage in a little shop bought stir fry sauce.
Kcal: 285 Fat: 9g
Saving: Kcal: 402 Fat: 37g
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Swap: One Chocolate Bar
Kcal: 346 Fat: 19g
Equivalent to: Seven apples
Kcal: 329 Fat: 0.8g
For: Variety is the spice of life so try some fruits you wouldn't usually eat such as fresh apricots, cherries, fresh figs, Sharon fruit, star fruit, slices of fresh pineapple or treat yourself to a tub of sweet, ripe blueberries.
Kcal: Approx 50 Fat: 0g
Saving: Kcal: 296 Fat: 19g
Swap: Half a carton of last nights chicken tikka masala with remaining half a naan
Kcal: 968 Fat: 34g
Equivalent to: Nine bowls of Heinz Creamy Tomato Soup
Kcal: 113 Fat: 6g
For: Have one bowl of canned tomato soup with a high fibre, wholegrain roll and a large green salad.
Kcal: 194 Fat: 8g
Saving: Kcal: 672 Fat: 26g
Swap: One cooked breakfast
Kcal: 1220 Fat: 91 g
Equivalent to: Eight servings of baked beans
For: Have two slices of lean grilled bacon, a grilled, sliced tomato, grilled mushrooms and some freshly chopped basil leaves on a slice of stone-ground wholemeal toast.
Kcal: 243 Fat: 9g
Saving: Kcal: 977 Fat: 82g
Swap: Half a tub of luxury ice-cream
Kcal: 665 Fat: 43g
Equivalent to: Nine and a half servings of jelly
Kcal: 665 Fat: 0g
For: A bowl of fruit sorbet
Kcal: 308 Fat: 0g
Saving: Kcal: 357 Fat: 43g