On a Mission to make a Healthier World
Everything looks better with low calorie Intake.
5 Practical ways to replace high calorie food to low calorie food
1) Start your breakfast, lunch or dinner with soup, vegetable salad, fruit salad, smoothie (sugar free) and juice.
This is very small technique to adopt to limit high calorie food helping in reduction in weight in very short duration. How to make healthy smoothie (A smoothie (alternatively spelled as smoothy) is a blended and sometimes sweetened beverage made from fresh fruit, vegetables and, don’t use chocolate or peanut butter.
In addition to fruit, many smoothies include crushed ice, frozen fruit, honey don’t use sugar or other syrups. They have a milkshake-like consistency that is thicker than juice. They can also contain milk, yogurt, low fat or cottage cheese, ice cream (low fat), lemon water or tea. S
moothies are often marketed to health-conscious people, and some restaurants offer add-ins such as soy milk, whey powder, green tea, herbal supplements, or nutritional supplement mixes.).
2) People can also start with broth-based soup (In Britain, a broth is defined as a soup in which there are solid pieces of meat or fish, along with some vegetables. A broth is usually made with a stock or plain water as its base, with meat or fish added while being brought to a boil, and vegetables added later)
3) Lower the energy density of frequently consumed foods. The energy density of many foods can be lowered with slight modifications that are unlikely to compromise palatability. While energy density can be lowered by reducing the amount of fat or increasing the amount of water-rich foods, the most substantial reductions in energy density are achieved when both of these strategies are used simultaneously.
Example: Main dishes
4) The energy density of many main dishes can be reduced by adding extra vegetables or by reducing the amount of added fat. Many different vegetables (e.g., chopped spinach, shredded carrots, diced green pepper, shredded zucchini, broccoli, or mushrooms) can be added to omelets, lasagna, pizza, chili, soups, and other hot dishes. Using lower fat meat and cheese or simply using less of the higher fat ingredients can reduce the fat content.
Example: Dessert -
Instead of having 1 cup of ice cream for dessert, have ½ cup of reduced-fat ice cream topped with ½ cup of fruit.
5) Substitute foods lower in energy density for items higher in energy density. Encourage people to identify some of the foods they consume that are high in energy density and help them come up with acceptable alternatives that are lower in energy density.
Lunch at a fast food restaurant Compared to a fried chicken sandwich, a grilled chicken salad with lettuce, tomatoes, and a low-fat dressing can provide a tasty alternative with more water-rich vegetables, less fat, and fewer calories
Avoid large portions of foods that are high in energy density
Along with energy density, food portion size has been shown to affect calorie intake. Recent studies have shown that when either the energy density or the portion size of foods is increased, calorie intake increases. Given how common large portions of energy dense foods are in today’s society, this may be a problem for weight management. However, recent studies have shown that even modest reductions in the energy density and portion size of popular foods could have a significant beneficial impact on energy intake.
The material on this web site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.