Before you make that cuppa, reach for the juice, or think of rice as an easy fix for lunch or dinner, think about these facts.

• Swapping full cream milk for low fat or skim milk can save you up to 290kJ for every serve (250mL).
• A cup of rice has the same amount of carbohydrates as three slices of bread.
• A can of soft drink can contain up to 10 teaspoons of sugar.
• A glass of orange juice can contain the juice of four oranges, but not of the fibre.
• Toasted muesli contains around three times the amount of sugar compared to natural muesli.