Firstly there's no need to cut out ALL carbohydrates despite what the diet books say. Carbohydrates - the right types - are important in a healthy diet, balancing out protein and fat intake.

Studies from both Australia and overseas show that eating more lean protein and eating less carbohydrates does make a difference to dieters. More protein fills you up and stops between-meal hunger. It can also help reduce triglycerides (a type of blood fat), insulin and glucose levels. But this doesn't mean you need to eliminate all carbohydrates.

Many of the carbohydrates we eat are the "wrong" kind. Modern staples like white bread, potato chips, white rice and refined breakfast cereals are easy to over-consume and are quickly absorbed into the bloodstream. The result? We eat too much but still aren't satisfied, so we're looking around for a snack a couple of hours after.

Here are a few steps to a lower but healthy carbohydrate approach:

- Avoid the "junk'' carbs such as soft drinks, lollies, chips, cakes and biscuits.

- Don't give up all bread. Swap your white bread for a good grainy loaf or chewy wholemeal bread. One or two slices a day keeps you full and stops you picking between meals.

- Change your breakfast cereal to one made from oats (muesli or porridge) or whole wheat (wheatflake biscuits, wheat flakes) or bran (all-bran, bran flakes). A bowl adds fibre to keep your bowels regular.

- How much at dinner? One medium potato or half a cup of rice should balance out your meal without overloading you with carbs. Add lots of other non-starchy vegetables (beans, zucchini, tomato) to bulk out the meal. Some vegetables contain higher carbohydrate values but are still nutritious. Just have a small serve of pumpkin, carrots, corn or peas.

- Don't give up fruit. Include two pieces a day but skip juice which has had its fibre removed, making it is too easy to over-consume. Drink water and eat the whole fruit instead.