Week 7 - Eat healthy at home and in the city
Week 7 - Eat healthy at home and in the city
Even the strongest reasons to lose weight may fail when you see without food required to follow the diet taken. This week you will learn how to make your shopping necessary for a complete diet and how to modify your network rich in calories and low in calories some nutrients.
Buying healthy food
To maintain body santatea must carefully select the most nutritious foods from dozens of offers from a store. Here are some suggestions that may constitute a starting point for your choices.
Products
You can not go wrong against them, because it is clear that fruits and vegetables will be their first position among the best suppliers of vitamins and minerals. The products are rich in fiber will help maintain a feeling of fullness longer than the poorest in fiber.
A useful tip - fruit and canned or frozen vegetables contain as many vitamins and minerals as fresh. But be careful how much salt and sugar in these cans. Choose fruits canned in own juice, the syrup over the vegetables and little or no sodium content.
The following list can help you in any diet:
Fruit - oranges, grapefruit, melon, strawberry, raspberry, mango, papaya, kiwi, tangerine, apricot;
Vegetables - Brussels sprouts, broccoli, cabbage, cauliflower, tomatoes, carrots, sweet potatoes, spinach, kale, green and red pepper.
Another tip - the more color is intense, especially green, yellow and orange, with both these products are more nutritious.
Grain varieties of bread and
When choosing bread full attention! First of all, make sure the first ingredient listed is whole, that whole wheat flour, oats or millet. White flour is considered the poorest in vitamins and fiber;
With all that is dark rye bread, it is not made from whole wheat flour and, therefore, the fiber content is similar to that of white bread;
Some useful tips in choosing cereals: At least 3 grams of fiber per serving, less than 6 grams of sugar per serving, 3 or fewer grams of fat per serving, cereals that contain whole grains, bran and oats are more nutritious than those based on corn or rice;
Brown rice contains three times more fiber than white is more nutritious and filling;
Whole wheat flour pastes have a high fiber content and are more nutritious than regular pasta made from white flour or meal;
Reduce consumption of biscuits, cookies and snacks. If fatty neparat not mean they are nutritious and will keep you from fat. Of course, these foods are good, but consumed in moderation. When you buy a product that is said "no fat", make sure you twice that it has fewer calories.
Dairy products
These products are an exception to the "low fat, but not necessarily low in calories." The fat and those with a low fat content such as milk, cheese, yogurt, ice cream indeed contain less fat and calories than non-defatted milk prosuele. If you are familiar with whole milk and non-defatted trying to abandon the products step by step and include them on the fat in your diet. Since these fats are saturated, non-defatted products is very important not only for figure, but for your health to reduce their consumption.
Foods rich in protein - meat, seafood, fish, eggs, nuts, vegetables
Beef fat content of beef cuts can vary greatly. For example, the ribs and muscles have a low content of fat;
Pork: ham indicated Canadian pieces of muscle and steak;
Chicken and turkey: the skin of both animals is high in saturated fat. Also contain very much fat thighs and breast meat is even recommended as the weakest. Be careful of products based on chicken or turkey (ham, sausages, bacon) are often used for parts of those animals fatter;
Fish: is indicated in combination with vegetables and fruits. It is low in saturated fat and high in protein and minerals. Try to eat fish at least 3 times per week;
Seafood: they had a bad reputation in the past because of high cholesterol content. Today, we know that saturated fats are the main culprit for high cholesterol. Seafood are low in fat, so it is a good source of protein needed by the body;
Eggs: They are excellent sources of protein, but must be consumed in moderation (three eggs per week);
Seeds and nuts: they are very nutritious, but should be avoided during a slimming diet. They have a high protein, mono-unsaturated fat and vitamin E. But, unfortunately they are very rich in calories. For example, a cup of peanuts has 800-900 calories, a popcorn or pretzels is 50-80 calories and raw vegetables is one of only 25 calories!
Dry beans and peas: High in fiber, vitamins, minerals, protein and complex carbohydrates.
Fats and oils
Butter and margarine: pay attention to the words oils "hydrogenated" or "partially hydrogenated" in the list of ingredients. These are called "trans-fats, and are extremely harmful to the heart. Choose products low in fat, but tasty;
Oils: All oils contain the same number of calories per serving. So, if it comes to your weight, all to be eaten in moderation. But not all will have the same health benefits and your body. The best oil, low in saturated fat and high in mono-unsaturated fat is olive oil.
Modify high-calorie recipes
Consider the following list as a substitute for healthy food recipes that previously were rich in fat.
Instead of: 1 cup sour cream
Replace with 1 cup of skim milk
Instead of 1 cup of butter, margarine or oil
Replace with: 1 / 2 cup mashed prunes mixed with 1-2 tablespoons of butter, margarine or oil
Instead of: 1 egg
Replace with: 2 egg whites
Instead of butter, margarine or vegetable oil
Replace with: chicken broth or olive oil
Instead of: ham
Replace with: ham, turkey
Instead of: 1 cup sugar
Replace with: 3 / 4 cup sugar
Instead of: 1 cup mayonnaise
Replace with: 1 cup light mayonnaise
Instead of 1 cup whole milk
Replace with 1 cup skim milk
Instead of: 1 cup cream cheese
Replace with: 1 / 2 cup fat-free cream cheese
Instead of: 3 parts oil to 1 part vinegar salad
Replace with: 1 part olive oil and 1 part balsamic vinegar and 1 part orange juice.
Read carefully the list of ingredients
List of ingredients can be highly misleading and ambiguous.
Portions - be very careful about what producers call "a portion";
Total calories - depending on the number of calories per serving, ie total carbohydrate, protein and fat in the product. Calculate: (grams of fat x 9) + (grams of carbs x 4) + (grams of protein x 4) = total calories;
Calories from fat - about 30 out of 90 calories per serving come from fat. You can calculate the percentage of calories from fats, calories dividing total calories from fat. (Eg 90: 30);
Total fat - is listed in grams. Calculate: (grams of saturated fat grams + + poly-unsaturated mono-unsaturated fat grams). Fats contain 9 calories / per gram. To determine calories from fat, grams of fat imnulteste 9. If you follow a diet of 1,800 calories a day and you accepted 30% or fewer calories from fat, you must limit yourself to 540 calories from fat per day (1,800 x 30%). To determine grams, calories from fat divided to 9. In this case, the result is 60 grams of fat per day (540: 9);
Saturated fats - are listed in grams per serving. Consumption of saturated fats should be less than one third of total fat intake;
Cholesterol - is listed in milligrams and should be limited to 300 milligrams per day;
Sodium - is listed in milligrams. Certainly not yet been established whether a diet high in sodium is harmful to health (for people with normal blood pressure), but sodium is indicated in moderate amounts. Strive to keep sodium intake to 2,400 milligrams daily;
Total carbohydrate - you can find out collecting sugar grams + grams of fiber + grams of complex carbohydrates;
Dietary fiber - strive to consume at least 25 grams of fiber per day;
Sugars - are listed in grams, include natural sugars (lactose in milk and fructose in fruit) and those added to foods such as refined sugar, honey and dextrose;
Proteins - listed in grams. Recommended daily consumption is 8 grams protein per kilogram. Normally, each woman has a need of 50-60 grams of protein per day, and men of 60-70 grams per day;
Vitamin A, vitamin C, calcium and iron - are the most important vitamins and minerals.
How to eat?
Statements dining in town is a real problem for people who follow a weight loss program. Temptations are everywhere and are not easily avoided. Here are some tips to follow the natural course of your diet, although lunch in town:
If you want to pamper yourself with a special dinner, watch what you eat the next day and doubles the number of exercise. Creating a balance is very important, and the ability to adapt to specific situations should be a constant;
Make a plan - trying to set before you go out what you command;
Make compromises - decide in advance what you eat and what you will eat. However, if you get a craving for red wine, then give up dessert or eat only three quarters of an appetizer;
Start dinner with soup low in calories, but will give you a feeling of fullness. Also, spicy foods can trick your hunger, giving you a sensation of fullness;
Do not you go out hungry! It will be too hard to resist temptation. Eat a light salad before;
Limit your portions! Order what you want, but do not overfeed. Learn to stop when you feel full;
Enjoy the meal served in town!
There are words that immediately attract your attention that are high in fat / calories: frying, baking, peanut sauce, cheese, butter and many others. However, if you can not help it and order a menu that contains these alimete trying to eat half the bowl;
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