Australian_Healthy_Food_Guide_February_2017

hfg FEATURES

Rethink

your drink

AT HOME ...
ŘKeep a big jug of cold water^
at eye-level in the fridge.
ŘTry not to keep juice, cordial
or soft drinks in the fridge. Save
them for special occasions.

ŘDrink tea and coffee without
sweeteners. Cut back slowly
until you don’t need any at all.

Can of soft

drink with lunch

= 675kJ(162cal)

Sports drin

at the gym

= 630kJ(151cal)

2 glasses of

wine with dinner

= 852kJ

(204cal)

Cup of tea

with sugar

before bed

= 180kJ

(43cal)

7am

10 a m

5pm

9pm

12.30

pm

Glass of

orange juice

with breakfast

= 300kJ

(72cal)

Regular takeaway

latte with 2 sugars

= 870kJ

(208cal)

Tally up your daily drinks

You could be sipping down thousands of

unwanted kilojoules, without even noticing!

AT THE PUB ...

ŘOpt for low-alcohol drinks, such as a light beer

or wine spritzer to cut down on kilojoules.

ŘAvoid top-ups — it makes it hard to keep track

of how much you’ve had to drink.

ŘHave a glass of water or soda water between

each alcoholic drink to reduce your alcohol intake.

AT THE CAFÉ ...

ŘAsk for skim milk in your coffee to slash your

overall kilojoule and saturated fat intake.

ŘIf ordering a smoothie or frappé, choose a lighter

meal to compensate for the extra kilojoules.

ŘBeware of high-kilojoule extras such as ice cream

in your smoothie, or flavoured syrups in your coffee.

ON-THE-GO ...

ŘCarry a refillable water bottle with you so there’s

no need to buy drinks when you’re out and about.

ŘSteer clear of meal-deal upgrades — if you don’t

need a large-size drink with your meal, don’t order it.

ŘTake the time to sit down and sip, rather than

guzzling down your drink in a hurry.

A glass of

water is the

ideal thirst

quencher

DAILY TOTAL

= 3507kJ

(839cal)

48 healthyfoodguide.com.au