Here are some examples of how you can eat more carbohydrate food than fatty food for about the same number of kilojoules:

• A small grilled T-bone steak (about the size of a slice of bread) has the same kilojoules as 3 medium potatoes.

• 3 slices of bread, thickly buttered, are equivalent to 6 slices of bread with no butter.

• 3 chocolate cream biscuits have more kilojoules than a carton of low-fat chocolate milk.

• Eating 1 piece of crumbed, fried chicken at lunch substitutes for the kilojoules of 6 slices of bread (without butter).

• For every 1 cup of fried rice you eat you could eat 2 cups of boiled rice.

• And if you’re feeling extra hungry next time you stop for a coffee, consider that one slice of mudcake has the kilojoules of 4 slices of lightly buttered raisin toast!

In every case the highest fat foods have the highest kilojoule count. Because carbohydrate has about half the kilojoules of fat, it is safer to eat more carbohydrate-rich food. What’s more, the body will store fat and burn carbohydrate so the kilojoules contribute more to your ‘spread’ when they come from fat.

You can eat quantity—just consider the quality!

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