Simple food swaps to 1/2 your calories
While we generally seek out major dietary changes in an attempt to drop the kilos quickly, much can be said for adopting small dietary changes that can be maintained long term for big results. Not only do these types of changes mean you literally cut thousands of kilojoules out of your diet long term but best of all you will barely notice the difference.
Swap – regular bread for lower carb bread
As the standard bread slice has increased in size, so too has the carb and calorie content. For example, old school slices of bread contained just 600kJ per 2 slices and less than 30g of total carbs. Fast forward a few years and now a standard sized loaf offers up to 1000kJ per 2 slices and 35+ grams of total carbs. These numbers add up and mean that a simple swap to a lower carb loaf of sliced bread will reduce your kilojoule intake back to 800kJ and just 20g of total carbs per serve.
Swap – regular coffee for a piccolo
Over time, our daily coffee becomes a habit. If you start to add an extra sugar, sure as day by the 3rd or 4th day you will be looking for the sugar and the same can be said for your coffee order in general. Long gone are the days when we drink black tea and coffee, now we are more likely to order a weak chai latte with almond milk and unfortunately these milk based calories add up. So if your coffee order includes a significant amount milk, consider ordering a ¾ or even a piccolo to save up to 400kJ or 100 calories every single day.
Swap – red fish for white fish
There is no doubt that all fish is good for us, but when it comes to kilojoule control there is a big difference between the different types of fish. Fresh salmon for example, while exceptionally healthy, offers almost 2000kJ per 200g serve compared to just 900kJ for the equivalent amount of white fish. So if you regular enjoy fresh salmon for all the nutritional benefits that it offers, simply swapping to a lighter white fish a couple of times each week will significantly reduce your kilojoule intake.
Swap – wine for lower alcohol wine
If you enjoy a glass or two of your favourite vino on a nightly basis chances are you are also consuming close to 700kJ a night depending on the size of your pour. As a nightly drink tends to be a habit as opposed to a fine wine indulgence, choosing one of the many low kilojoule wines on the market is an easy way to slash as much as 200kJ from your daily budget or a massive 52000 kJ over the course of a year assuming you enjoy a couple of wines on most days of the working week.
Swap – starchy veges for lighter options
All vegetables are good for us, but often when we think of our favourite vegetable choices we fixate on the starchy vegetables – potatoes, sweet potato, corn. While these are still good for us, they have a much higher kilojoule and carb load than lighter green vegetables including beans, spinach, pumpkin, carrots, salad leaves, tomatoes and capsicum. Simply loading your plate with 2-3 cups of these lighter options in place of 2 cups of starchy vegetables will save you upwards of 200kJ per dinner!
Swap – dried fruit for fresh
Dried fruits are popular especially when used in healthy cooking to make protein balls, slices and other home baked treats that parade with a label of ‘’low sugar’ or ‘clean eating’. The truth is that dried fruit, contains a significant amount of sugars which can significantly bump up the kilojoule content of any recipe, clean eating or not. For example, just 4 individual fresh dates contains 4 x the number of kilojoules than a cup of fresh berries. For this reason when choosing or even baking with fruit, fresh is always best, especially when it comes to keeping your kilojoules controlled.