One of the biggest differences in the way we eat today compared to 20
years ago is the number of extras that have become a normal part of our
All these extras add up to an extra five to 10 unwanted kilograms.
While restrictive diets seem to be the standard way for individuals to
lose weight, such strict diets tend to be difficult to stick to.
Instead, small but significant changes to daily food patterns, such as
the following, can result in good weight loss over time.
1. Swap from lite to low-fat milk
reduced-fat milk, which is often labelled as "lite", saves you six
grams of fat per glass compared to full-cream milk, you will save
another three grams of fat if you switch from "lite" to low-fat milk. As
milk is a significant source of saturated fat in the typical Australian
diet, and saturated fat is the type of fat that stores in the arteries,
it is worth making the switch. In fact, swapping from lite to low-fat
milk equates to roughly an extra kilogram of body fat over the course of
2. Use spray oil instead of pouring from a bottle
olive oil is good for you, too much of any fat is not, and many of us
are too heavy-handed when it comes to the oil bottle. If you consider
that one tablespoon of oil contains 20 grams of total fat, and that the
average adult requires just 40 grams of total fat each day, you may need
to lighten up. Using cooking sprays in dishes that don't rely on the
flavour of oil is a great way to save on kilojoules and fat.
3. Reduce your portions of meat
red meat is an exceptionally nutritious food providing iron, zinc,
omega-3 fat, protein and vitamin B12, but the average Australian eats
far more than they need. Forget the hand-sized steaks and cut back to
palm-sized serves at dinner and save 800 kilojoules a meal.
4. Swap your coffee to green tea
a small amount of milk or sugar added to tea or coffee counts as
kilojoules, and if you cut out one coffee with milk and sugar each day
and swap to highly nutritious green tea you will be 63,000 kilojoules
better off at the end of the year.
5. Use sugar cubes instead of spoonfuls of sugar
your regular teaspoon of sugar for sugar cubes is an exceptionally easy
way to control portions and you are likely to save 20 kilojoules every
time you add sugar to your favourite beverage.
6. Ditch the spread
many cases, adding butter or margarine is a habit rather than done for
taste. While there can be some heart health benefits associated with
plant-based spreads, many of us can eliminate one or two serves of extra
spreads a day without even noticing. Always ask for sandwiches without
butter and rely on added extras only when you really need them for
moisture or flavour.
7. Halve your carbohydrate portion at night
a plate loaded with pasta or rice. Make the bulk of your plate
vegetables or salad and limit your serves of rice or pasta to half a
cup. Controlling carbohydrate portions at night can save you the
equivalent of two slices of bread or up to 400 kilojoules.
8. Save the wine for weekends
with meals can become a habit and this is often the case with wine. A
good-sized glass of wine contains 600 kilojoules, so limit your wine
intake to weekends and you will eliminate the kilojoule equivalent of
four kilograms over the course of a year.
Due to facility limitations, Eastern Metropolitan Region has a number of schools with enrolments restricted in various ways. These schools are not required to enrol students outside their neighbourhood area unless they have spare places. They are referred to as having an enrolment ceiling and/or a designated neighbourhood area (formerly known as zones). Any additional students must be enrolled strictly according to Department of Education and Early Childhood Development priority criteria. SCHOOLS WITH AN APPROVED ENROLMENT UNDERSTANDING Designated Neighbourhood Area In some instances the Regional Director may need to restrict new enrolments at a particular school and will therefore specifically designate the neighbourhood area (formerly referred to as a zone). Children who live outside the Designated Neighbourhood Area cannot be guaranteed a place at that school even if it is their closest neighbourhood school. The the following schools have an apporved Designated Nei