How to get the most out of your kilojoule allowance.
The recommended number is 8700kJ, but you'll be surprised at how quickly your daily allowance disappears.
Turkish toast with butter and Vegemite, with a large full-fat milk cappuccino
It's a quick, easy and popular breakfast but in one hit there's almost half the recommended upper daily intake of sodium and more than half the recommended intake of saturated fat. Don't be surprised if your energy levels plummet and you're starving not long after. Consisting of refined, high-GI bread with a topping of sodium-laden Vegemite, this breakfast is devoid of any real nutrition, particularly good-quality protein.
Energy 2416 kJ
Large beef burger, large fries and 600ml cola soft drink
With blood sugar levels plummeting after an unsustaining breakfast, it's tempting to reach for some fast food. If you add to your poor breakfast with this meal, you'll have exceeded the recommended daily intake of both sodium and saturated fat, not to mention the excessive sugar the cola will supply.
Energy 4897 kJ
One piece of banana bread and a mug of tea with full-fat milk
A little sweet treat is nice in the middle of the afternoon, but with this on top of breakfast and lunch you've consumed your entire daily energy allowance and very few nutrients. Banana bread contains ample amounts of butter, sugar and white flour - making this a waste of kilojoules on poor-quality food.
Energy 1384 kJ
Nothing: you've used up all your kilojoules!
Total daily intake 8697kJ energy, 88g fat, 34g sat fat, 58g carbohydrate, 55g protein, 2721mg sodium, 14g fibre.
You've consumed 8697KJ but very little quality nutrients. With such high consumption of fat and high-GI carbohydrate the long-term results could include immune deficiency disorders, digestive disorders, dietary-linked cancers, type-2 diabetes, obesity and/or heart disease.
1/2 cup muesli with 4 tablespoons low-fat natural yoghurt, 3//4 cup fresh berries and a mug of tea with
skim milk
A nice start to the day: low-GI oats and natural yoghurt with acidophilus to feed the digestive tract with good bacteria, plus some antioxidant-rich berries and you've clocked up a good amount of fibre and almost the entire recommended amount of vitamin C for the day.
Energy 1172 kJ
Regular latte with skim milk
One regular coffee a day and the little kick start of caffeine it provides is unlikely to be problematic: the main thing is to ensure you are not reliant on it.
Energy 337 kJ
A large salad made with one cup of salad greens, a small can of tuna packed in brine and drained, a tablespoon of oil and vinegar dressing, three slices of avocado and six cherry tomatoes accompanied with a piece of wholemeal sourdough bread
Another good hit of vitamin C from the salad, antioxidant-rich vitamin E and good fat from avocado. This meal, with the quality protein and lower GI bread, will sustain for a few hours before an afternoon snack.
Energy 2489 kJ
One apple, 10 walnut halves, 30g goats cheese and a mug of herbal tea
Another blast of energy in this light meal complete with sustaining good fats, fibre, antioxidants and calcium. The tea will also aid digestion.
Energy 1365 kJ
160g grilled chicken breast, with 1/2 cup steamed broccoli, one small carrot, 1/2 cup green peas and three boiled chat potatoes, drizzled with 1 tablespoon olive oil and a pinch of salt. Glass of white wine and two pieces of 70% cocoa chocolate
It may look like a lot, however, with low-in-energy vegetables you can eat a lot and at the same time get in a lot of nutrients. Because dinner is fairly low in kilojoules, you can still afford to have some antioxidant-rich dark chocolate and a wine.
Energy 3198 kJ
Total daily intake 8561kJ, 92g fat, 18g sat fat, 149g carbohydrates, 175g protein, 2106mg sodium, 30g fibre.
As you can see, consuming a healthy diet is hardly a sacrifice! If you wanted to lose weight cut out the wine, chocolate, bread and coffee and save yourself 2000KJ.
What's really on your plate? We weigh up the calorie and fat content in some of your favourite foods here.