Filling full with mini portion and low calorie? Is the question just a lie for diet advertising purpose? In fact, the concept of full energy only with few calories will comfort you. “Generally, food with color of chocolate, like red rice or wheat bread can satisfy you, even if you eat little. This is because those foods contain of complex carbohydrates. The digestion takes some time and blood sugar level is slowly increasing. As a result, the hunger feeling is delayed.
If you want to have and maintain healthy weight, it is suggested that you change your eating habit. At least, list your plan on what to eat and the timing.
Energy density: volume vs calorie
Do you know how much calorie you need in one day? To work actively, women need 1500-2000 calorie per day. For men, it is 1000 more calorie than women. So how do you use the calorie within a time while each food in different volume has different calorie?
Several foods such as candy or canned food, even the volume is small, have high calorie but the energy produced is not maximum. While foods consist of complex carbohydrates, even in small portion, can produce maximum energy and the calorie is not so high.
The best food choices
Trying to change life style and eating habits are not easy. For a beginner, you need to know which food is good and not. Some rules to choose healthy food are as follows:
1. Replace the saturated fat into unsaturated
Examples of saturated fat are palm oil, chicken skin, coconut milk, animal fats, etc. Examples of unsaturated fat are beans, avocado, fish, olive oil, etc.
2. Consume beans
Replace the chicken porridge or fries to wheat bread, oatmeal, or cereal.
3. Have some vegetables and fruits
Try to eat at least 3 kinds of vegetables and fruits every day. And choose the ones with different colors, e.g. apple, grapes, orange, papaya, green vegetables, tomato, carrot, etc.
4. Less sugar and sweets, such as cakes, cookies, soda drinks, etc.
5. Less salt, e.g. chips, butter, margarine.
6. Limit the alcohol consumption
7. Drink more plain water, about 8 glasses per day.
In terms of eating percentage, ideally lunch is about 40-50%, breakfast is 20-30 % and the rest is dinner. If you want to bring the weight down, eat less carbohydrate and more fruits and vegetables for dinner.
Here are some hints so your healthy choices are more enjoyable.
1. Try some new foods or combination to keep boredom away. Your toast can be combines with slices of mangoes with honey. Or add some fresh fruits to your salad.
2. Having big lunch or dinner, start with soup or salad first. Then take some vegetable with thin protein, such as grilled fish. For dessert, have some fruits or low-calorie ice cream.
3. Change your vegetable and fruit menu everyday. However, add the amount of fruits and vegetables in your daily menu and less red meat.
By eating in small portion but frequent, your stomach activity is continuous and the starving feeling is away. If there is any high calorie food you want, such as fries or ice cream, then there must be another menu to eat less as a replacement. Eating more fruits and vegetables will satisfy you quickly. The result ? It’s not only that your size is smaller, but also you will feel healthier.
Discuss Add this link to... Bury
If you want to have and maintain healthy weight, it is suggested that you change your eating habit. At least, list your plan on what to eat and the timing.
Energy density: volume vs calorie
Do you know how much calorie you need in one day? To work actively, women need 1500-2000 calorie per day. For men, it is 1000 more calorie than women. So how do you use the calorie within a time while each food in different volume has different calorie?
Several foods such as candy or canned food, even the volume is small, have high calorie but the energy produced is not maximum. While foods consist of complex carbohydrates, even in small portion, can produce maximum energy and the calorie is not so high.
The best food choices
Trying to change life style and eating habits are not easy. For a beginner, you need to know which food is good and not. Some rules to choose healthy food are as follows:
1. Replace the saturated fat into unsaturated
Examples of saturated fat are palm oil, chicken skin, coconut milk, animal fats, etc. Examples of unsaturated fat are beans, avocado, fish, olive oil, etc.
2. Consume beans
Replace the chicken porridge or fries to wheat bread, oatmeal, or cereal.
3. Have some vegetables and fruits
Try to eat at least 3 kinds of vegetables and fruits every day. And choose the ones with different colors, e.g. apple, grapes, orange, papaya, green vegetables, tomato, carrot, etc.
4. Less sugar and sweets, such as cakes, cookies, soda drinks, etc.
5. Less salt, e.g. chips, butter, margarine.
6. Limit the alcohol consumption
7. Drink more plain water, about 8 glasses per day.
In terms of eating percentage, ideally lunch is about 40-50%, breakfast is 20-30 % and the rest is dinner. If you want to bring the weight down, eat less carbohydrate and more fruits and vegetables for dinner.
Here are some hints so your healthy choices are more enjoyable.
1. Try some new foods or combination to keep boredom away. Your toast can be combines with slices of mangoes with honey. Or add some fresh fruits to your salad.
2. Having big lunch or dinner, start with soup or salad first. Then take some vegetable with thin protein, such as grilled fish. For dessert, have some fruits or low-calorie ice cream.
3. Change your vegetable and fruit menu everyday. However, add the amount of fruits and vegetables in your daily menu and less red meat.
By eating in small portion but frequent, your stomach activity is continuous and the starving feeling is away. If there is any high calorie food you want, such as fries or ice cream, then there must be another menu to eat less as a replacement. Eating more fruits and vegetables will satisfy you quickly. The result ? It’s not only that your size is smaller, but also you will feel healthier.
Discuss Add this link to... Bury
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