Meal Makeover: 8 Favorites Made Healthier | Nutrition & Dieting slideshows | Well Being center

Meal Makeovers: Lose Weight and Feel Great

Two thirds of the population are now classified as overweight, obese or morbidly obese. That's a huge proportion of the population! Most of us could stand to lose a few pounds or two, but it can be difficult - we know. Luckily, though, you can still enjoy your favorite meals, but just made a little bit healthier. Losing weight, if you need to, will make you feel happier and healthier. You'll have more energy and will feel much, much better about yourself in terms of confidence and self-esteem and your energy levels will shoot through the roof. Lose weight and feel great with our meal makeovers - you can do it!

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Why You Need to Cut Fat

Not all fat is bad - not at all. But too much of any fat, saturated or unsaturated, is no good for our arteries, heart or liver. Where possible, dietitians usually recommend a diet that contains minimal amounts of fat - we need that minimal amount for a huge number of bodily functions and to keep us healthy. Cutting fat from your evening meal is a great place to start as it tends to be the meal that the most calories are consumed at, plus, many of us don't exercise after our evening meal and so those calories are not burned off. Learn how to cut fat, and calories from your meals, with the next few slides.

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Spaghetti Bolognese

Spaghetti bolognese is still completely delicious when made healthier. For the first swap, use wholegrain spaghetti as it contains lots of fiber for dietary health and to boost weight loss. Fry an onion, carrot and celery stalk in cooking spray until golden, add 2 chopped lean smoked bacon rashers with the fat removed, 1 tbsp. tomato puree, 1 tsp. minced garlic and fry until fragrant. Add a tin of tomatoes or passata and a beef stock pot, 1 tsp. dried oregano, 1 tbsp. chopped fresh basil and a dash of Worcestershire sauce. Bring to the boil, then add drained browned extra lean beef mince, simmer for 30 minutes then sprinkle with grated parmesan. Yum!

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Chicken Fettucine

Chicken fettucine - so creamy and delicious, surely you can't make a healthier version? Of course you can. Instead of using a full fat sauce, melt 2 tsp. of butter in a large saucepan and add 2 tsp. flour. Stir and cook until golden, 3-4 minutes, then gradually whisk in 1 cup of skim milk. Whisk til smooth, then add low fat mature cream cheese and a pinch of grated parmesan to taste. Add cooked chicken breast, garlic, lemon zest, freshly chopped parsley and black pepper to taste, then toss with wholegrain fettucine pasta (if you can find it) to serve.

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Chicken Parmigiana

Chicken parmigiana is delicious but can be very high in fat and calories. Make a low fat version using skinless chicken breasts and homemade breadcrumbs - just whiz stale brown bread in a blender until fine breadcrumbs form. Bash chicken between two sheets of cling until flat, then dip in beaten egg whites, breadcrumbs mixed with black pepper, a pinch of parmesan and some dried oregano. Fry until crisp in a frying pan coated with cooking spray, transfer to an oven to finish cooking, then top with low fat marinara sauce and a sprinkle of parmesan cheese to serve.

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Buffalo Wings and Blue Cheese Dip

Mmm... sticky buffalo wings and creamy blue cheese - what could be better? Low fat buffalo wings of course. Mix 3 minced garlic cloves, 3 tbsp. white wine vinegar, 1 tbsp. smoked paprika, 1 tbsp. Worcestershire sauce, 1/2 tsp. celery salt, 1/2 tsp. black pepper and 3 tbsp. honey in a small bowl. Coat 1 1/2kg chicken wings then leave overnight. Drain and reserve marinade and bake at 180C for 1 hour, basting with reserved marinade every 15 minutes. Once cooked, serve with a low fat blue cheese dip - mash 25g blue cheese into 200g fat free natural yoghurt, season and add 2 minced garlic cloves.

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Mac and Cheese

Mac and cheese is an American classic - but made with flour, butter, full fat milk and 3 different types of cheese, it's usually laden with fat. Make a lighter version by using wholegrain macaroni, a tub of low fat soft cheese (use a mature cheddar variety for the best flavour) and some skim milk. Melt the cheese gently in a saucepan and then gradually stir in the milk until the sauce is thinner than you'd usually make it. Season to taste and add Worcestershire sauce or a pinch of paprika for extra flavour. Pour over cooked macaroni, spread in a baking dish, bake for 30 minutes or until golden and bubbling and sprinkle with low fat cheddar to serve.

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BBQ Chicken

BBQ chicken doesn't have to be bad for you. There are a huge number of low fat BBQ sauce recipes and which one you use really depends on your personal tastes. Mix passata, balsamic vinegar, Worcestershire sauce, English mustard powder, garlic, a dash of sweetener, a pinch of paprika and a dash of liquid smoke if you can get it, then season. Add more or less ingredients to taste. Use to marinade skinless chicken breasts, then drain and reserve marinade and bake at 180C for 20 minutes, basting halfway through, for yummy BBQ chicken. Make it stickier and sweetener by adding a little runny honey.

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Pulled Pork

Pulled pork is a real treat! Make it low fat, low calorie and super simple by cooking in a slow cooker. Mix passata, balsamic, Worcestershire sauce, garlic, paprika, mustard powder, sweetener, salt and pepper, adding more garlic or paprika to taste, and simmer for 30 minutes or until thickened, stirring often. Pour over very lean pork loin and put into a slow cooker. Cook on low for 8 hours, stirring occasionally, then shred the pork into the sauce, uncover and cook on high for half an hour. Serve in soft wholemeal rolls with homemade slaw - just use low fat mayo and fat free natural yoghurt for the dressing.

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Cheeseburger and Fries

Cheeseburgers don't have to be bad for you. Make your own extra meaty burgers with extra lean mince beef, garlic, onion, fresh parsley and some fresh basil (450g of mince will make 4 burgers). Mix together with your hands and form into 4 small patties, then flatten with your hands. Bake for 15-20 minutes at 180C or until cooked through. Serve on wholemeal rolls with fresh salad, a slice of low fat cheddar and some ketchup. As for the fries, cut 3 225g potatoes into thin fries, drop into a pan of cold water and simmer for 5 minutes. Drain, dry, spray with cooking spray and season, then bake at 180C for 30-45 minutes or until golden and crisp.