Simple swaps to lower your kj count
Thursday, 23 March 2017
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 scoops||Small tub of low fat yoghurt||Save 146kJ|
Gain 211mg calcium
|Potato chips – small packet||13 wholegrain rice crackers||Save 239kJ|
Gain 1.2g dietary fibre
|Muesli slice bar||Small handful of unsalted almonds||Save 737kJ|
Gain 75mg calcium, 2.3g protein
|Small glass orange juice (25% juice)||Fresh medium orange||Save 85kJ|
Gain 3.7g dietary fibre