DITCH THIS: Hamburger Bun
TRY THIS: English Muffin
A typical bun contains 990kJ without adding much taste or nutrition. Save 740kJ by choosing an English muffin instead. Plus, you can amp up your fibre intake by choosing a whole-wheat muffin, which has added fibre and will help you feel fuller.
DITCH THIS: Sour Cream
TRY THIS: Plain Yoghurt
SAVE: 130kJ per 2 tablespoons
Try plain yoghurt instead of sour cream on baked potatoes or burritos – they have a similar tang and texture. For the biggest kilojoules savings, choose fat-free or low-fat yoghurt.
DITCH THIS: Ice Cream
TRY THIS: Frozen Banana ‘Yoghurt’
Blend some slightly thawed frozen bananas until they’re the consistency of soft-serve ice cream. For chocolate-flavoured yoghurt, add cocoa powder. A small banana is 380kJ; a half-cup serving of premium ice cream is 1 090kJ.
DITCH THIS: Chicken
TRY THIS: Tofu
SAVE: 420kJ per 100g serving of chicken breast
Tofu isn’t only a meat or chicken replacement for vegetarians, it’s also a good option when you want to save kilojoules. It’s also a fabulous choice for Meatless Mondays!
DITCH THIS: Potatoes
TRY THIS: Cauliflower
Cauliflower is delicious mashed, blended into a ‘creamy’ soup or roasted. It provides almost a day’s worth of vitamin C and has only 120kJ per cup.
Here are more clever food swaps go to.