Healthy food choices
- Dietitian.Lauren Hmede
- Mar 20, 2019
- 2 min read
Updated: Mar 25, 2019
Oatmeal
Oatmeal is a good breakfast to start your morning with. It is loaded with filling fibre that slow nutrients absorption thus keeping your energy level steady. Moreover, once you consume oatmeal you are less likely to have overeating during the day.
Soup
Soup is filling due to its fluid content moreover it has few calories just keep soup as bone-broth or vegetables based as creamy choices have more calories.
Salad
Salad are filling and rich in vitamins, minerals and antioxidants. In addition vegetables are loaded with fibre so they keep you full for longer period. Use salad as an entrée but make sure to keep it healthy and use olive oil instead of calorie dense salad dressing.
Nuts
Nuts are rich in healthy fats: MUFA and PUFA, in addition they are good source of both protein and fibre so they improve satiety feeling. Just keep them in moderation. Nuts has been linked with low level of cholesterol and blood sugar. They are heart and brain healthy.
Avocado
Avocado are good source of healthy fat but they are high in calories so keep their consumption in moderation. One-third of a medium avocado has about 80 calories. But they’re delicious with nothing but a thin slice of whole-grain toast.
Eggs
They are rich in both fat and protein. One large boiled eggs provides 78 calories and 7 grams of protein. They improve satiety feeling and are good choice for weight loss plan.
Cottage Cheese
It is a good substitute for eggs if you don’t like them. Cottage cheese is a good source of protein and improve satiety. At 163 calories in a cup, low-fat cottage cheese also has protein and is better at keeping hunger away.
Fish
It is a good source of omega-3 and protein and thus improve satiety feeling. Tuna, salmon and sardines are good choices.
Beans
Beans are low in calories but rich in protein and fibre. They are filling food and you are less likely to overconsume during the day.
Quinoa
Quinoa is packed with fibre and thus helps you to feel full. Quinoa keeps you full than brown and white rice do.
Whole Milk
Full dairy milk improve satiety and fullness feeling but if you have high cholesterol level you need to consult your doctor first before consuming whole fat milk.
Popcorn
Go for popcorn but go for air choices. Part of the reason may be the air that puffs it up when it pops. That makes it take up more room in your belly, which may make you feel fuller.
Foods That Leave You Hungry
Sodas, candies, sweets and cakes along with grassy fat add only extra calories and weight to your body. Refined sugar causes spike in blood sugar and leads to fat storage and feeling more hungry throughout the day. Instead non-processed food along with complex carbs have slow digestion and that is why they keep you full for longer period.
Stick to a Healthy Mix
Having one or two healthy choices is not enough to lose weight and have a well-being. So you need to stick to healthy meal plans and overall well-balanced diet.
Missing Ingredients: Sleep and Exercise
Don’t forget to get enough sleep and exercise most days of the week. You should get about 30 minutes of exercise a day at least 5 days a week. Even 10 minutes at a time through the day can make a big difference in how your body uses the food you eat.
Sources:
Comments