Just because we might do more entertaining in the warmer months doesn't mean we have to eat more kilojoules! These simple swaps from Food Coach Judy Davie make outdoor eating easier on the waistline...
| | Swap this | With this |
| | 3 tablespoons of pate with 8 water cracker biscuits | 3 tablespoons eggplant dip with 1 slice of toasted mountain bread (broken up into pieces) |
| Energy (kj) | 1514 | 361 |
| Fat (g) | 18.6 | 1.2 |
| Saturated fat (g) | 7.0 | 0.3 |
| Carbohydrate (g) | 34.3 | 14.0 |
| Sodium (mg) | 772 | 277 |
| Protein (g) | 13.6 | 3.4 |
| Fibre (g) | 2.0 | 2.6 |
| | Swap this | With this |
| | Chicken pie (1 slice, approx 200g) | Poached chicken salad with baby spinach, cherry tomatoes, grilled zucchini, capsicum and 3 slices avocado with olive oil and lemon dressing |
| Energy (kj) | 1945 | 1398 |
| Fat | 24.7 | 23.3 |
| Saturated fat | 11.6 | 5.3 |
| Carbohydrate | 40.0 | 5.7 |
| Sodium (mg) | 559 | 82.3 |
| Protein | 19.1 | 30.1 |
| Fibre | 2.6 | 3.1 |
Note: To lose weight, the energy you get from food must be less than the energy you expend in daily activities. So even though the fat content between these two swap is similar, it's the total kilojoules that count in the end. From a health perspective, the poached chicken wins hands-down with a low saturated fat content, a fraction of the sodium and more protein.
| | Swap this | With this |
| | Roast lamb (130g) with 2 tbsp gravy and ¾ cup mashed potato | Grilled kangaroo steak (120g) with 1 medium cob of corn, 1 large field mushroom, grilled with 1 tsp olive oil and 2 tbsp salsa |
| Energy (kj) | 2033 | 1259 |
| Fat | 28.7 | 7.1 |
| Sat fat | 12.7 | 1.2 |
| Carbohydrate | 23.0 | 13.9 |
| Sodium (mg) | 482 | 60.3 |
| Protein | 32.9 | 42.1 |
| Fibre | 2.4 | 5.4 |
Note: It's cheaper, leaner and is a good source of Omega 3 fatty acids. Kangaroo should definitely be added to the list of favourites on the barbie. It's an excellent source of iron, zinc and protein and contains much less saturated fat than most cuts of lamb or beef.
| | Swap this | With this |
| | Creamy pumpkin soup (1 serve, approx 1.2 cups) | Gazpacho (1 serve, approx 1.2 cups) |
| Energy (kj) | 783 | 348 |
| Fat | 5.5 | 3.0 |
| Saturated fat | 3.2 | 0.4 |
| Carbohydrate | 28.7 | 7.2 |
| Sodium (mg) | 638 | 448 |
| Protein | 3.8 | 2.9 |
| Fibre | 3.2 | 2.6 |
Note: On a hot evening we rarely crave soup, but chilled and made from tomatoes and garlic, gazpacho is a refreshing weight-loss swap, perfect for warmer nights.
| | Swap this | With this |
| | Cheesy fish mornay with peas (100g fish) | Grilled white fish (150g) with 3 boiled new potatoes and rocket, pear and parmesan salad |
| Energy (kj) | 2267 | 1552 |
| Fat | 30.1 | 10.5 |
| Saturated fat | 17.7 | 3.2 |
| Carbohydrate | 23.8 | 20.7 |
| Sodium (mg) | 596 | 283 |
| Protein | 40.3 | 46.3 |
| Fibre | 5.4 | 4.4 |
Note: The creamy cheese sauce used in mornay can provide comfort, but it can also contribute a layer of unwanted fat. Instead, grill fish and serve with a rocket and parmesan salad for a cleaner, reduced energy meal.
| | Swap this | With this |
| | Lasagne, meat based (350g) | Wholemeal pasta (¾ cup) tossed with seared salmon (100g), 1 tbsp capers, rocket and 1 tsp chilli oil |
| Energy (kj) | 2282 | 1491 |
| Fat | 17.5 | 10.7 |
| Sat fat | 9.8 | 1.7 |
| Carbohydrate | 42.6 | 29.2 |
| Sodium (mg) | 800 | 750 |
| Protein | 25.8 | 31.9 |
| Fibre | 7.3 | 7.0 |
Note: Toss salmon, capers, rocket and chilli oil through wholemeal pasta for a quick and light al fresco meal. Keep in mind that capers are very salty, so be sure to rinse them to remove excess sodium.
| | Swap this | With this |
| | Veal schnitzel (180g) with carrots, peas and 1 cup white rice with tomato and cheese sauce | BBQ veal scallopini (150g) with bok choy and ½ cup cooked brown rice with roast tomatoes |
| Energy (kj) | 2547 | 1614 |
| Fat | 18.6 | 7.1 |
| Saturated fat | 5.8 | 1.8 |
| Carbohydrate | 53.0 | 29.5 |
| Sodium (mg) | 1152 | 338 |
| Protein | 52.4 | 49.1 |
| Fibre | 6.5 | 2.5 |
Note: Another easy swap — Remove the crumbs, BBQ instead of frying, and straight away you lose kilojoules. Add fresh veggies and brown rice for fibre to get the whole digestive system moving.
| | Swap this | With this |
| | Chocolate pudding, 1 serve (110g) | Strawberries dipped in dark chocolate, chilled (8 berries) |
| Energy (kj) | 1421 | 339 |
| Fat | 9.2 | 3.3 |
| Saturated fat | 4.3 | 1.9 |
| Carbohydrate | 59.6 | 9.7 |
| Sugar | 33.8 | 8.5 |
| Protein | 3.7 | 2.2 |
| Fibre | 0.8 | 2.2 |
Note: You can enjoy chocolate
and save kilojoules!
| | Swap this | With this |
| | Apple pie (200g) with ice cream (1 serve, 84g) | Fresh fruit salad (1.5 cups) with 2 scoops low fat plain ice cream |
| Energy (kj) | 2022 | 952 |
| Fat | 22.4 | 3.2 |
| Sat fat | 12.9 | 1.9 |
| Carbohydrate | 64.8 | 40.2 |
| Sugar | 43.2 | 36.8 |
| Protein | 6.5 | 8.3 |
| Fibre | 3.6 | 8.3 |
Note: Keep the ice cream — just throw away the pastry!
| | Swap this | With this |
| | Fruit smoothie (medium, 450ml) with frozen yoghurt and low fat milk | Fresh fruit and vegetable juice (300ml) |
| Energy (kj) | 1193 | 353 |
| Fat | 5.4 | 0.3 |
| Sat fat | 2.3 | 0.0 |
| Carbohydrate | 52.2 | 17.2 |
| Sugar | 49.1 | 16.7 |
| Protein | 7.2 | 2.2 |
| Fibre | 0.4 | 1.3 |
Note: Fresh veggie and fruit juice on its own is always a better weight-loss choice than fruit smoothies.
