Simple swaps to lower your kj count

Eating more and moving less does lead to weight gain. At the same time very strict diets are not the answer as they can play havoc with our hormones and hunger levels. They can also deprive our body of important nutrients.

When cutting back the kilojoules, ensure that you do it in a way that is safe and sustainable. In many cases it doesn’t have to be big changes, it just has to be consistent. For example, if you cut out a beer or a can of soft drink each day, you could lose 7kg over a year. Imagine the benefits a few extra swaps could add to this! Try swapping some of these kilojoule-dense options for nutrient-dense ones.

Swap this …For this.Per serve:
Ice cream – 2 scoopsSmall tub of low fat yoghurtSave 146kJ

Gain 211mg calcium

Potato chips – small packet13 wholegrain rice crackersSave 239kJ

Gain 1.2g dietary fibre

Muesli slice barSmall handful of unsalted almondsSave 737kJ

Gain 75mg calcium, 2.3g protein

Small glass orange juice (25% juice)Fresh medium orangeSave 85kJ

Gain 3.7g dietary fibre

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