3 SEASONAL EATING SWAPS

The average that UK households spend each year on food that could have been eaten but is thrown away.* u Swap black grapes for blackberries. A 100g bag of black seedless grapes has 75 calories – 43 more than 100g of blackberries. The berries are lower in sugar than grapes, and higher in vitamins C and E.

Both count as one of your five a day and contain anthocyanins, linked with a lower risk of heart disease and better cognitive function.

Substitute a quarter of the minced beef in your Bolognese, chilli or lasagne with chopped mushrooms. A ratio of 375g mince and 125g mushrooms will cut out 63 calories per portion, along with 2g of saturated fat (10 per cent of your daily limit). u Turn one of your meals into a soup by blending it with water.

A Pennsylvania State University study found women consumed 100 calories fewer the rest of the day when they ate chicken casserole blitzed into a soup, rather than as a meal witha glass of water.

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