Energy, fat and salt can add up quickly when you’re piling extra fillings onto that sandwich or plate of nachos. Opt for fresh vegetables, tomato salsa, black beans and a small serve of guacamole – and hold the sour cream, cheese and corn chips.
Skip the sides. A small fries or onion rings will add about an extra 1000kJ and 10g of fat to a meal that’s already high in fat and kilojoules.
Switch coleslaw for a garden salad without dressing. This will save you 470kJ, more than 6g of fat and 240mg of sodium.
Got a pizza craving? Stick with a classic or thin crust, rather than the cheesy or thicker varieties. This saves you 150-300kJ and 3-5g of fat per slice.
Sushi is high in carbs – an average roll has 30g of carbs or 2 carb exchanges – so pair it with sashimi, edamame and/or miso soup. These have fewer carbs, which will help prevent blood glucose level spikes.
Think before you drink! Choosing a chai tea may sound healthier but a Chai Tea Latte has about twice the number of kilojoules as a flat white.