Only eat what yo​ur body needs

If you eat or drink more than your body needs, the extra kilojoules will be stored as fat. Some foods and drinks have more kilojoules than you realise and can quickly add up to putting on weight. Find out how many kilojoules you and your family need at A healthier lifestyle doesn’t have to mean a complete overhaul. Make small and simple changes to give yourself the best chance of succeeding. Try these tips to shed kilojoules from your day.

  • Eat foods from the five food groups each day and aim to include 2 serves of fruit and 5 serves of vegetables.
  • Stop eating when you are comfortably full.
  • Eat and drink smaller portions - swap a large latte for a small one
  • Resist upsizing meal deals – they may be value for money but not value for health
  • Don’t go back for seconds, save them for tomorrow night or freeze them for next week
  • Share a starter or dessert with a friend
  • Order your next takeaway meal with less kilojoules – takeaway outlets now have kilojoule information on the menu board
  • Cut back on alcohol - drink slowly, set limits and stick to them.
  • Snack less or choose healthy snacks such as fresh fruit, cut up vegies or low fat yoghurt
  • Eating a healthy breakfast will make you feel fuller throughout the day.
  • Ask for skim milk instead of full cream milk with your coffee.

Fit more fr​uit and veg into your day

Fruit and veg can be the ultimate fast foods packed with vitamins, minerals and fibre to help you feel good, fight disease and keep your weight down. Take these easy steps to fit more fruit and veg into your day.

  • Always carry a piece of fruit or veg with you
  • Have a plate of cut-up fruit and vegies ready in the fridge to munch on
  • Add extra veg to your curries and pasta
  • Order your sandwich with salad
  • Fill half your plate with vegies or salad
  • Include a serve of fruit and veg with breakfast.
  • Choose fresh fruit over fruit juice

Drink more wat​er

Sugary drinks such as soft drinks, energy drinks, sports drinks, fruit juices cordials and smoothies have more kilojoules than you think. It is easy to consume more than your body needs. Water is not only free; it contains zero kilojoules, can make you feel fuller and won’t go to your waistline. Drink water with your meals and whenever you feel thirsty.

  • Make water your main drink
  • Drinking a glass of water before a meal may help you eat less
  • Keep a bottle of water on your desk
  • Drinking icy cold water or adding some mint or lemon juice will make it tastier
  • Only have one small glass of fruit juice a day
  • Cut back on soft drinks

The Australian Dietary Guidelines provides advice about the type and amount of foods that are needed for health and wellbeing.

Page Updated: Tuesday 17 February 2015
Contact page owner: Centre for Population Health