If you consider a total of 32,000kj is the equivalent amount of energy as 1kg of fat, you might want to think twice when indulging as the weather gets cooler. It's worth considering some of these food swaps to reduce your energy intake and still enjoy good food.
Coffee
Look at the difference when you reduce the size, fat content, sugar and chocolate sprinkles. That's a lot of kilojoules saved every week.
| | Swap this | With this |
| | Large cappuccino with full cream milk, 2 sugars | Medium latte with skim milk, no sugar |
| Energy | 1028 | 405 |
| Fat | 12.4 | 0.3 |
| Sat fat | 8.0 | 0.3 |
| Carb | 23.6 | 13.8 |
| Sugar | 23.6 | 13.8 |
| Fibre | 0.0 | 0.0 |
Save 623kj
Muffins
Store-bought muffins are more like cakes — and don't be fooled into thinking low fat is much better. Muffins are not a healthy food.
| | Swap this | With this |
| | Low fat banana muffin (cafe-bought) | English muffin with spicy fruit, toasted, with jam |
| Energy | 1353 | 719 |
| Fat | 2.4 | 1.1 |
| Sat fat | 0.8 | 0.2 |
| Carb | 58.6 | 32.9 |
| Sugar | 30.2 | 9.8 |
| Fibre | 2.3 | 2.5 |
Save 634kj
Muesli
Not all muesli is that a healthy choice. Toasted muesli is often cooked in fat with a higher concentration of sugar.
| | Swap this | With this |
| | ½ cup toasted muesli with full cream milk | ½ cup natural muesli with skim milk |
| Energy | 1329 | 960 |
| Fat | 10.8 | 4.7 |
| Sat fat | 5.0 | 1.3 |
| Carb | 43.9 | 35.1 |
| Sugar | 20.9 | 18.3 |
| Fibre | 5.3 | 5.0 |
Save 369kj
Sandwiches
Think twice when you're asked if you want your sandwich toasted. Toasted sandwiches are usually spread with butter or marg on the inside and outside of the bread. It may be warm and toasty but it stacks on the kilojoules.
| | Swap this | With this |
| | Toasted ham and cheese sandwich | Turkey and salad sandwich |
| Energy | 1634 | 1161 |
| Fat | 20.3 | 4.7 |
| Sat fat | 7.8 | 0.8 |
| Carb | 27.7 | 29.9 |
| Sugar | 3.2 | 2.5 |
| Fibre | 2.2 | 4.1 |
Save 473kj
Eggs
Don't fry your eggs — it may be easy, but it's the fastest way to make you fat. Besides, poached eggs are delicious.
| | Swap this | With this |
| | Egg and bacon roll | 2 poached eggs with toasted grain bread and ham |
| Energy | 2716 | 1491 |
| Fat | 28.8 | 14.4 |
| Sat fat | 9.0 | 4.1 |
| Carb | 58.8 | 29.3 |
| Sugar | 5.6 | 1.9 |
| Fibre | 1.1 | 3.3 |
Save 1225kj
Drinks
Liquids don't give us the same feeling of satiety that food does, but they can still pile on the kilojoules. Fresh veggie juices are an excellent way to get nutrients for little energy.
| | Swap this | With this |
| | Store-bought fruit smoothie made with low fat milk, 400ml | Carrot, celery, beetroot and apple juice, freshly squeezed, 400ml |
| Energy | 1277 | 361 |
| Fat | 6.2 | 0.4 |
| Sat fat | 4.1 | 0.0 |
| Carb | 49.4 | 15.1 |
| Sugar | 44.1 | 8.5 |
| Fibre | 3.3 | 2.5 |
Save 916kj
Easter eggs
Easter eggs may be on sale now, but watch how many eggs you eat and what kind of eggs they are. 2 small mini chocolate eggs can help you appreciate the season without blitzing the diet.
| | Swap this | With this |
| | 1 chocolate creme egg | 2 mini dark chocolate eggs (70% cocoa) |
| Energy | 764 | 220 |
| Fat | 7.3 | 4.1 |
| Sat fat | 4.4 | 2.4 |
| Carb | 27.3 | 3.2 |
| Sugar | 25.4 | 2.9 |
| Fibre | 0.0 | 0.0 |
Save 544kj
Hot cross buns
We all love hot cross buns but if you've still got some left over, you don't need to eat the biggest ones, nor should you slather them in butter.
| | Swap this | With this |
| | 1 large hot cross bun, with butter | 1 medium sized hot cross bun, no butter |
| Energy | 1196 | 670 |
| Fat | 7.6 | 2.0 |
| Sat fat | 3.8 | 0.9 |
| Carb | 46.1 | 30.0 |
| Sugar | 12.3 | 8.2 |
| Fibre | 4.1 | 2.3 |
Save 526kj
