logo
7 easy food swaps that could help improve your health

7 easy food swaps that could help improve your health

Yahoo2 days ago
Losing weight is often associated with radical diet overhauls and cutting out whole food groups, but experts say just one small change could make a difference.
If those who are overweight cut their calorie intake by just 216 calories a day – the equivalent of a single bottle of fizzy drink – it could help halve obesity in the UK, public health experts said.
The statement came as the government laid out plans to tackle the UK's "obesity epidemic" and reduce pressure on the NHS as part of its 10-Year Health Plan.
Obesity is one of the root causes of type 2 diabetes, heart disease and cancer, and rates have doubled since the 1990s, with the UK now holding the third highest obesity rate in Europe.
The forthcoming plan will see the government joining forces with the food industry to help make the average basket of supermarket goods slightly healthier. This could involve measures such as tweaking recipes, changing shop layouts and offering discounts on healthy foods.
But there are also some simple swaps you can make yourself.
Similar to a small bottle of fizzy drink, these common snacks all come in at around the 200-calorie mark. And while there's nothing wrong with enjoying them occasionally as part of a balanced diet, most are low in nutritional value.
Reducing the amount you eat or swapping them for a more nutrient-rich alternative could help reduce your overall calorie, sugar, salt and saturated fat intake, and may give you some added health boosts, too.
As a reminder the NHS daily recommended calorie intake for the average person is 2,500kcals for men and 2,000kcals for women.
As well as containing around 200kcals per single bottle, fizzy drinks are notoriously high in sugar. Just one 500ml bottle could take you way over the recommended daily amount (RDA).
A single bottle of Coca-Cola contains a whopping 53g of sugar – around 13 teaspoons. Others, such as Sprite (22g) and Dr Pepper (22g), have less but are still high-sugar options.
While diet versions are lower in calories and sugars, they can also have their downsides. Fizzy diet drinks can still contribute towards dental erosion and some studies have linked them with weight gain and an increased risk of type 2 diabetes.
Swap for: When it comes to hydration, one of the best choices is good old H20. If you find the taste of water boring, jazz it up by adding cucumber, mint, ginger, frozen lemon and lime slices or any other herb, spice or fruit that takes your fancy.
Racking up around 230kcals, one grab bag of ready salted crisps can contain around 14g of fat – nearly half the recommended daily amount (RDA) for men (30g) and 70% of women's (20g).
Swap for: For a lower-calorie, lower-fat alternative, Diabetes UK recommends trying plain popcorn instead. A 30g homemade serving contains around half the calories (116kcals) and just 1.4g of fat. Look for unflavoured, low-sugar, low-salt options. As a general rule, the fewer ingredients listed on the label, the better.
A standard 51g Mars bar has 228 calories and 30.5g of sugars – higher than the total RDA of 30g. While a Cadbury's Dairy Milk weighs in at 240kcals and 25g of sugars.
That doesn't mean you have to forgo chocolate altogether, though. Diabetes UK recommends choosing good-quality dark chocolate with around 70% cocoa and only having a couple of squares. As dark chocolate has a stronger taste, you're likely to want less of it.
Swap for: For a nutrient-rich alternative, try half an apple topped with a tablespoon of nut butter – look for those with no added sugar or salt. At around 150kcals or less, the protein in the nut butter and fibre in the apple will help you feel satisfied and fuller for longer, and you'll get the added benefit of vitamins and antioxidants, too.
They might taste great with your mid-morning cuppa, but cutting back on chocolate digestive-style biscuits can help reduce your overall calorie and sugar intake.
Two biscuits typically contain around 170kcals, just under 8g of fat and 9-10g of sugars. The RDA of free sugars – those added to foods or found naturally in honey and syrups – is 30g, so those two biscuits account for around a third of your daily quota.
Swap for: For a lower-sugar, lower-calorie alternative that still hits that sweet spot, the NHS suggests swapping biccies for a slice of malt loaf (around 80kcals). Malt loaf is a bread rather than a cake, meaning it's lower in sugar, too – one slice contains around 4g of sugars with most occurring naturally in the dried fruit.
Whether it's as a snack, part of a sandwich or toasted at breakfast, many of us eat bread each day – but swapping the white sliced for wholemeal or wholegrain alternatives could have a number of health benefits.
Swap for: While the calorie count is similar (around 200kcals for two medium slices), wholemeal also offers around three times more fibre, which is important for gut health, and is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Fibre also helps you feel fuller for longer, meaning you'll be less tempted to snack throughout the rest of the day.
There's no getting away from the fact that pastries are delicious, but they also have very little nutritional value. Depending on the size, type and whether or not they're filled, a croissant can range from around 170kcals to nearly 400kcals.
They're often high in saturated fat, too, which can lead to high cholesterol. The total amount of fat, which is usually labelled red on the nutritional labels, can range from around 8-18g of which 5-11g can be saturated.
Swap for: For a healthier morning snack, try half a toasted wholemeal bagel with half a mashed banana. Coming in at around 150-170kcals, you'll still be getting that sweetness but with less fat (typically under 2g in total), added fibre to keep you feeling full, and vitamins including B and C6 from the banana.
There's nothing better on a warm day than a frozen treat but ice creams and some ice lollies can be high in sugar, fat and calories. A standard Magnum, the UK's ice cream of choice, contains around 230kcals, 14g of fat and 20g of sugar, for example.
Homemade ice lollies, using 100% fruit juice or frozen fruit, can be a healthier option, or – if you're opting for shop bought – choose those with sugar listed further down the ingredients list.
Swap for: Spoon frozen berries with 150g of low-fat Greek yoghurt and you'll be getting a whole range of vitamins, antioxidants, calcium and protein for around half the calories. For extra sweetness add a sprinkle of cinnamon or small drizzle of maple syrup.
This is how much sugar is in your favourite baked bean brands (Yahoo Life UK, 7-min read)
9 no-cook meal ideas that don't require the hob or oven (Yahoo Life UK, 5-min read)
4 ultra-processed picnic foods to limit and the healthy swaps to make instead (Yahoo Life UK, 5-min read)
Orange background

Try Our AI Features

Explore what Daily8 AI can do for you:

Comments

No comments yet...

Related Articles

R&D Investments Fuel Next-Gen Immunomodulator Development Amid Patent Expiry
R&D Investments Fuel Next-Gen Immunomodulator Development Amid Patent Expiry

Associated Press

time44 minutes ago

  • Associated Press

R&D Investments Fuel Next-Gen Immunomodulator Development Amid Patent Expiry

DUBLIN--(BUSINESS WIRE)--Jul 4, 2025-- The 'Immunomodulator Therapeutics Market, Global, 2024-2030" report has been added to offering. Revenue estimate for the base year 2024 is $93 billion with a CAGR of 9.0% for the study period 2024-2030. This research service offers a comprehensive analysis of the global immunomodulator therapeutics market, specifically targeting inflammatory disorders in the immunology, gastrointestinal (GI), and dermatology segments. The report defines this market through products designed to modify and regulate pathological immune responses, either by inhibiting or suppressing them. It categorizes the market by modality and key indications, providing a 6-year revenue forecast for global immunomodulator prescription drugs, alongside an analysis of key industry participants. The geographic scope encompasses North America, Europe, Asia-Pacific (APAC), the Middle East and Africa (MEA), and Latin America (LATAM), with regional revenue share estimates presented on a best-effort basis. The report also discusses prevalent and emerging business models, analyzes trends in market access and reimbursement for immunomodulator therapies, and offers competitive assessments and revenue share analyses. It examines the factors driving and restraining growth in this space, offering insights into drug development trends, partnerships, and the investment landscape. The report highlights key companies pioneering disruptive virtual care technologies and adjunctive therapies for effective disease management. Based on clinical needs, technological advancements, business models, and competitive dynamics, the report identifies the growth opportunities emerging from this space for market players and stakeholders to leverage. The base year is 2024, and the forecast period is from 2025 to 2030. Growth Drivers Rising Prevalence of Autoimmune and Inflammatory Diseases Increasing prevalence of diseases like lupus, RA, Crohn's disease, and psoriasis is driving demand for immunomodulators like tumor necrosis factor (TNF) inhibitors (e.g., Humira, Remicade) and JAK inhibitors (e.g., Xeljanz). The rapidly aging global population is more susceptible to chronic autoimmune conditions. It is further bolstering demand for treatments tailored to older adults, such as more tolerable biologics. Biotech Advancements Innovations in biotech platforms and advanced modalities such as CGT, bispecific antibodies, and RNA therapies are enhancing the efficacy and safety profiles of immunomodulators and driving the development of next-gen targeted therapies. Carisma Therapeutics Inc. and Moderna, Inc. have collaborated to use Carisma's proprietary CAR-M technology and Moderna's mRNA/lipid nanoparticles (LNP) platform to develop a macrophage engineering approach for autoimmune diseases. Growing Investment in R&D Increased funding from both public and private sectors is accelerating R&D efforts for discovering new therapies and improving existing ones. The NIH allocates significant funding for research on immunomodulatory therapies, fostering innovation. An increasing number of M&A deals demonstrate a growing focus on immunology by big pharma. Success in Oncology and Expanding Applications The success of immunotherapies in oncology has raised awareness and acceptance of similar approaches in treating autoimmune and inflammatory diseases. For example, Roche's Gazyva/Gazyvaro (obinutuzumab), approved in 100 nations for several lymphoma types, is being investigated in the Phase III REGISTRY trial for lupus nephritis. Growth Restraints Immunomodulator Therapeutics: Growth Restraints, Global, 2025-2030 Stringent Regulatory Processes: Stringent regulatory processes for immunomodulatory treatment approval or the development of novel mechanisms of action, globally, can cause delays in market access and raise development expenses for pharmaceutical companies. Moreover, inadequate reimbursement/insurance coverage globally may deter wide-scale adoption, especially in public health systems or regions with limited healthcare resources. Inadequate coverage of high-cost new drugs would increase the expenses of managing long-term conditions, impacting patient compliance and market growth. Potential Adverse Effects and Safety Concerns: Immunomodulators may have serious adverse effects, such as an elevated risk of infections and autoimmune responses. For example, checkpoint inhibitor use in autoimmune disease is linked to immune-related side effects that need to be carefully managed. Adverse outcomes and safety risks may lead to regulatory actions such as market recalls, limited prescriptions, and reduced patient confidence, challenging market uptake. Patent Expiry: Expiry of blockbuster drug patents is leading to the introduction of biosimilars and generic versions, intensifying market competition, resulting in price erosions, and leading to a loss of sales revenue for branded products. For example, AbbVie's blockbuster Humira, approved for several autoimmune conditions like RA, psoriasis, Crohn's disease, and ankylosing spondylitis, started facing biosimilar competition in 2023. Patient Inconvenience: Biotech advancements have facilitated the development of effective biologic therapies; however, therapy administration requires frequent injections or infusions, making it challenging for patients to adhere to their treatment regimens. It may affect overall patient satisfaction and treatment discontinuation. The Impact of the Top 3 Strategic Imperatives on the Immunomodulator Therapeutics Industry Disruptive Technologies Why: There is an increasing incidence of autoimmune diseases, particularly impacting women. Limitations in existing therapies demand more targeted applications. Analyst Perspective: A new wave of drug classes (JAK1, IL, calcineurin, TNF?, TYK2, PDE4), across small molecules, biologics, and cell and gene therapies, will emerge, offering enhanced efficacy and safety profiles for treating autoimmune and inflammatory conditions. There will be a growing trend towards combination therapies that utilize multiple mechanisms of action to achieve better clinical outcomes. Internal Challenges Why: The industry is moving toward an extended patent cliff, with several revenue-generating blockbuster drugs like Humira and Stelara losing their exclusivity, leading to revenue losses and increased biosimilar competition, creating an urgent need for pipeline growth, and driving increased research and development (R&D). Resource demands for R&D can strain budgets, especially for smaller biotech firms. Analyst Perspective: Companies may increasingly seek strategic partnerships to share costs and risks, fostering innovation through collaborative R&D efforts. Companies that emphasize unique value propositions in these strategic alliances will be better positioned to access markets/fair pricing with drugs like JAK inhibitors and women-specific therapies. Payers will scrutinize clinical costs and patient outcomes to ensure balance and sustainable reimbursement models that reflect indication-specific needs and improve affordability. Transformative Megatrends Why: Healthcare systems are under pressure to contain current and future spending. Healthcare plan sponsors are considering their next moves as governments contemplate the impact of the Inflation Reduction Act (IRA) 2022, and associated price cuts in the United States. Analyst Perspective: Firms will invest in adaptive trial designs for evidence generation to expedite approvals for novel MoA-based targeted therapies, advancing precision medicine going forward. Pharma companies will utilize diagnostic delivery services to improve patient access by partnering with telehealth/AI-enabled symptom monitoring platforms (e.g., Ada Health) and focus on an emerging market-expansion strategy. Focus on predictive convergence of drugs and digital therapeutics will likely personalize medicine and improve experiences and outcomes. Scope of Analysis Ecosystem in the Immunomodulator Therapeutics Sector Growth Opportunity Universe in Immunomodulator Therapeutics Sector Key Competitors For more information about this report visit About is the world's leading source for international market research reports and market data. We provide you with the latest data on international and regional markets, key industries, the top companies, new products and the latest trends. View source version on CONTACT: Laura Wood, Senior Press Manager [email protected] For E.S.T Office Hours Call 1-917-300-0470 For U.S./ CAN Toll Free Call 1-800-526-8630 For GMT Office Hours Call +353-1-416-8900 KEYWORD: INDUSTRY KEYWORD: BIOTECHNOLOGY PHARMACEUTICAL HEALTH SOURCE: Research and Markets Copyright Business Wire 2025. PUB: 07/04/2025 06:43 AM/DISC: 07/04/2025 06:43 AM

Cases of new 'Frankenstein' Covid strain 'rapidly' rising - what is known so far
Cases of new 'Frankenstein' Covid strain 'rapidly' rising - what is known so far

Yahoo

timean hour ago

  • Yahoo

Cases of new 'Frankenstein' Covid strain 'rapidly' rising - what is known so far

World health experts are monitoring a new COVID-19 variant which has become the most dominant strain in the UK. Covid XFG, or 'stratus' as it is also known, is a descendant of the Omicron variant and was first detected back in January 2025. It has also been referred to as a "Frankenstein" or "recombinant" strain. Today, WHO's Scientific Advisory Group on the Origins of Novel Pathogens (SAGO), a group convened by WHO, released a report on the origins of SARS-CoV-2, the virus that caused the #COVID19 pandemic. For this report, SAGO reviewed peer-reviewed papers and reviews, as well as… — World Health Organization (WHO) (@WHO) June 27, 2025 "This means it emerged when a person was infected with two Covid strains at once which then became a new hybrid variant," The Mirror explained. Reports of the new variant are "growing rapidly", according to the World Health Organisation (WHO), and it is showing some signs of "additional immune evasion" compared to others. The WHO has placed Covid stratus "under monitoring" due to the rise in cases worldwide. It is one of seven COVID-19 variants currently being monitored, along with the NB.1.8.1 strain, which is the dominant variant worldwide. The coming COVID-19 Winter Surge in Australia will show the world where we are actually headed is happening in South-Eats Asia and East Asia are just the 'preludes'...watch how NB.1.8.1 spawns are evolving including PQ.1, PQ.2 and even sub-lineages like PE.1. — Thailand Medical News (@ThailandMedicaX) June 4, 2025 However, the WHO stated that the risk posed by the new variant was "low," and that approved COVID-19 vaccines are expected to be effective against it. The world health experts, in a recent risk evaluation, said: "Several countries in the South-East Asia Region have reported a simultaneous rise in new cases and hospitalisations, where XFG has been widely detected. "Current data do not indicate that this variant leads to more severe illness or deaths than other variants in circulation." The WHO added: "The available evidence on XFG does not suggest additional public health risks relative to the other currently circulating Omicron descendent lineages." Covid Stratus has already been detected in 38 different countries around the world. The WHO added: "The detection of XFG is increasing across several countries in various regions that are consistently sharing SARS-CoV-2 sequences with stable to slightly increasing trend in viral activity and hospitalizations." The new Stratus strain of Covid is currently the "most prevalent" in the UK, according to the UK Health Security Agency (UKHSA). Health organisations are yet to list any symptoms unique to Covid Stratus. However, common symptoms of other COVID-19 variants, according to the NHS, include: High temperature or shivering (chills) New, continuous cough (this means coughing a lot for more than an hour, or three or more coughing episodes in 24 hours) Loss or change to your sense of smell or taste Shortness of breath Feeling tired or exhausted Aching body Headache Sore throat Blocked or runny nose Loss of appetite Diarrhoea Feeling sick or being sick COVID-19 vaccines are available in the UK, and are usually offered on the NHS in spring and early winter. The vaccine is available for those: Aged 75 or over (including those who will be 75 by 17 June, 2025) Aged 6 months to 74 years and have a weakened immune system because of a health condition or treatment Live in a care home for older adults RECOMMENDED READING: The common disease medical experts believe will cause the next global pandemic Am I eligible for free prescriptions? Yes, if you have 1 of these 11 conditions The 6 beers that are good for your health (and the ones to avoid) The NHS said: "The COVID-19 vaccines are offered because viruses change and protection fades over time. It's important to top up your protection if you're eligible." The vaccine helps: Reduce your risk of getting severe symptoms Recover more quickly if you catch COVID-19 Reduce your risk of having to go to hospital or dying from COVID-19 Protect against different types of COVID-19 virus Eligible people can book in for a vaccination via the NHS website, the NHS App, or by attending a walk-in COVID-19 vaccination site.

Strike among NHS hospital staff reaches 100th day
Strike among NHS hospital staff reaches 100th day

Yahoo

timean hour ago

  • Yahoo

Strike among NHS hospital staff reaches 100th day

A strike among specialist health workers is becoming one of the longest in NHS history as workers reach their 100th day of industrial action. Gloucestershire phlebotomists, who take and handle patient blood samples, are classed as Band 2 on the NHS Agenda for Change pay scale but UNISON, their trade union, claims that is not enough for the responsibilities of their role. Kevin McNamara, chief executive of Gloucestershire Hospitals, said he was "keen to stick within the national framework" so there is "fairness and consistency across the whole of the NHS". But Caroline Hayhurst, one of the 37 striking phlebotomists, said: "Just because other trusts do something, doesn't make it right." More news stories for Gloucestershire Listen to the latest news for Gloucestershire Mr McNamara said the national campaign move healthcare support workers from Band 2 to Band 3 did not include phlebotomists. "I think it starts to undermine a pay terms and conditions framework if we start to take local decisions," he said. Mr McNamara said he first asked union colleagues to share an updated job description for evaluation last autumn, but claimed he only received it last week. "It is something we're committed to resolving but we have to do it in a proper process." UNISON said phlebotomists have been "wrongly placed on the lowest pay scale in the NHS", and perform "more complex tasks, usually associated with the higher NHS Band 3". Ms Hayhurst said she and her colleagues "love" their jobs, but "it has to be at a proper rate of pay". "Throughout this process, one of our chief exec's stances has been, 'The rest of the country are paying Band 2 to their phlebotomists' and he's absolutely right, there are many trusts who are still paying Band 2," she said. "There are others that have addressed the issue about the banding of their phlebotomists since we came out on strike and they have already changed it without their phlebotomists having to unionise," Ms Hayhurst added. "In order to bring about change, sometimes you have to challenge, and that's what we're doing." Follow BBC Gloucestershire on Facebook, X and Instagram. Send your story ideas to us on email or via WhatsApp on 0800 313 4630. 'Blood test delays' as workers continue pay protest Striking staff extend action further into June NHS phlebotomists six weeks into strikes over pay Gloucestershire Hospitals NHS Foundation Trust UNISON

DOWNLOAD THE APP

Get Started Now: Download the App

Ready to dive into a world of global content with local flavor? Download Daily8 app today from your preferred app store and start exploring.
app-storeplay-store