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Easy Tips for Eating Better

Easy Tips for Eating Better

1. Eat More Fruit Guilt-Free

Cookies, chips, and other high-fat foods can taste great. But they have little nutritional value, and they pack a lot of calories in a small portion — so they're energy-dense. You can help family eat more without overloading on calories. Here's how: Choose low-density foods. These foods — such as apples, oranges, and other fruits — have fewer calories for a larger portion. And they keep you feeling full longer.


2. Fun With Fruits and Vegetables

A little creativity can go a long way to get kids more interested in low- calorie dense foods. Cut fruit and vegetables into fun shapes — like carrot flowers or watermelon stars. Use fruits or veggies to make a funny face on a bowl of cereal or an open-faced sandwich.


3. Look for Water-Rich Foods

Fruits and vegetables contain more water and fiber than processed foods, making you feel fuller. For example, a whole, juicy tomato has the same calories as 5 dry pretzel sticks. Try swapping out dry foods with water-rich ones to feel fuller. Would you rather eat 2 whole cups of juicy grapes or a 1/4 cup of them dehydrated as raisins? They're the same calorie-wise.


4. Try Beans, Peas, and Lentils

Beans, peas, and lentils are packed with powerful nutrients and energy for growing bodies. They have similar amounts of protein as meat but less fat. Their high fiber can also leave your family feeling full and can help prevent constipation. So try adding them to soups, making a chilled bean salad, or substituting them for meat in a main dish.


5. Get Whole Grains in the Morning

The rush to get out the door can sometimes make even the most health-conscious parents lose focus on the all-important healthy breakfast. So take your breakfast to go. Pack cereal for kids to eat in the car. Choose whole grain over high-sugar ones for better weight control. And grab a protein bar or high-fiber cereal to eat when you get to work. Fiber and protein can keep you feeling fuller, longer.


6. Update Your Main Dishes

You don't have to eat a big bowl of broccoli to get the benefits of low-density foods. Try mixing them into your family's favorite meals. Sneak veggies like spinach, zucchini, celery, and carrots into stews, casseroles, and chili. Add spinach, green pepper, or carrots to omelets, lasagna, and spaghetti sauce. With those healthy additions, you can reduce the amount of high-fat ingredients like meat and cheese.


7. Start Dinner With Salad

For the most impact, work in low-density foods at the start of your meal. In one study, women ate 12% fewer calories when they had a large salad 20 minutes before eating pasta for lunch. So dish up a healthy salad with low-fat dressing as your family's first course. Wait a few minutes to notice feelings of fullness before digging into your next healthy course.


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