Foods that require more chewing
typically provide more satiety per
calorie than more processed
foods.
2 very easy ways to promote
calorie control include:
1) Choose foods that are high in
fiber and low in calories that
require more chewing. This
means more salads, cooked
whole grains, fresh fruits,
cooked beans, baked potatoes
- in other words, whole
foods that are high in fiber and
low in fat.
These foods make it easier to
enjoy a healthy diet that is
lower in calories and higher in
fiber and nutrients.
Examples of foods to avoid or
limit include: processed baked
goods, candies, cheese, fatty
fried foods, desserts, processed
meats, packaged snack
foods and fatty entrees that
are low in fiber.
2) Avoid beverages with calories.
Studies are showing that beverages
with calories go down
quite easily and without your
body registering them as calories.
So you will consume a lot
of calories quickly but you
won’t feel like you consumed
them so you are likely to consume
too many calories during
the day.
Examples of these include
large shakes, smoothies, juice,
punch, creamy coffee drinks,
sweetened teas, alcoholic
beverages and soda.
Switch to water or unsweetened
tea or coffee. Skip the
sugar and cream. Add a little
flavor with fresh lemon, lime or
orange. Buy whole fruit instead
of fruit juice. Experiment
with herbal teas and brew
them yourself so you can control
what goes in them. These
are all better for your pocketbook,
too!
Here are a few common foods
that are good sources of fiber
and take time to chew:
✦Apples
✦Pears
✦Oranges and grapefruit
✦Grapes
✦Brown rice
✦Corn on the cob
✦Baked potatoes
✦Carrots
✦Yams
✦Cooked beans/legumes
✦Broccoli
✦Greens - collards, lettuce,
spinach, kale, cabbage
Use smaller utensils and plates
so you can take longer to chew
and consume food more slowly.
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