Healthy Eating
Consumption of High Kilojoule Foods
Refer to the two different eating patterns set out below. Each adds up to 8,500kJ but the high kilojoule intake pattern contains foods that are high in fat, sugar and salt and does not meet recommended dietary intakes of magnesium, iron or zinc. You can see that with the high kilojoule intake pattern you would reach your daily recommended kilojoule intake by lunch time. Whatever you ate after that would be stored as excess fat. The recommended pattern allows you to eat appropriately throughout the day giving you the right kilojoule intake as well as all your vitamin and mineral needs.
| Breakfast | Snack | Lunch | Snack | Dinner | |||
| Recommended Kilojoule Intake Pattern |  |
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| High Kilojoule Intake Pattern |  |
Further intake stored as fat |  |
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| Recommended Kilojoule Intake Pattern | High Kilojoule Intake Pattern | ||||
| Quantity | Kilojoules | Quantity | Kilojoules | ||
| Breakfast | Breakfast | ||||
| Cereal (fortified) | 1 1/4 cups | 864 | Toasted English muffin | 1 | 554 |
| Skim milk | 1/2 cup | 189 | Margarine | 1/2 tbl | 300 |
| Fruit loaf | 1 slice | 495 | Fried egg | 1 medium | 295 |
| Margarine, reduced fat, salt free | 1/4 tbl | 73 | Fried bacon | 1 rasher | 160 |
| Orange | 1 medium | 230.56 | Tomato sauce | 1 1/2 tsp | 56.06 |
| Large glass water | 1 | 0 | Flavoured high-sugar cereal | 45g | 703.35 |
| Milk (whole) | 1/2 cup | 361.41 | |||
| Coffee with milk and two sugars | 1 cup | 221.58 | |||
| Subtotal | 1851.31 | Subtotal | 2664.08 | ||
| Snack | Snack | ||||
| Cashews, dry roasted, unsalted | 1/8 cup | 615.25 | Chocolate and peanut bar | 40g | 803.6 |
| Almonds, dry roasted, unsalted | 1/8 cup | 638.25 | Cola soft drink | 375ml | 657.09 |
| Sultanas | 1/8 cup | 328.75 | |||
| Large glass water | 1 | 0 | |||
| Cumulative Subtotal | 3433.56 | Cumulative Subtotal | 4124.77 | ||
| Lunch | Lunch | ||||
| Wholemeal Lebanese bread | Small 15cm pocket | 554 | Battered fish, deep fried | 1 large fillet | 1045 |
| Chicken breast without skin | 1/2 breast | 677 | Tartar sauce | 1 1/2 tbl | 297 |
| Lettuce | 2 large leaves | 12 | Hot chips, deep fried | 1 1/2 large potatoes | 1590 |
| Red capsicum | 1/4 cup | 35 | Salt | 1 tbl | 0 |
| Carrot | 1/3 cup grated | 39 | Chocolate milkshake | 1 | 1485 |
| Cucumber | 1/4 cup | 14 | |||
| Low fat mayonnaise | 1 tbl | 164 | |||
| Banana | 1 medium | 564 | |||
| Large glass water | 1 | 0 | |||
| Cumulative Subtotal | 5492 | Cumulative Subtotal | 8542 | ||
| Snack | Snack | ||||
| Rye biscuits | 2 | 291 | |||
| Margarine, reduced fat, salt free | 1/2 tbl | 146 | |||
| Tomato | 3 1/2 thin slices | 36 | |||
| Mug of tea, skim milk, no sugar | 1 | 62 | |||
| Cumulative Subtotal | 6026 | Cumulative Subtotal | 8542 | ||
| Dinner | Dinner | ||||
| Lean steak | 1/2 cup diced | 561 | |||
| Oil, vegetable | 1 tsp | 170 | |||
| Diced tomato, no added salt | 1/2 cup | 61 | |||
| Chopped onion | 1/5 cup | 38 | |||
| Basil | 5g | 6 | |||
| White rice, boiled | 1 cup | 893 | |||
| Broccoli, boiled | 1/2 cup florets | 69 | |||
| Skim milk | 1 mug | 452 | |||
| Chocolate beverage base | 4 tsp | 120 | |||
| Mug of tea, skim milk, no sugar | 1 | 62 | |||
| Total | 8458 | Total | 8542 | ||
Tsp = teaspoon
Tbl = tablespoon
* Fortified means vitamins and or minerals have been added to the product.