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Smart Eating Choice for Summer

Smart Eating Choice for Summer
Fruit may be considered the ultimate health food but eat too much of the wrong sort and the calories can mount up.
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Source:  Sidra J. Butt
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  • Eat fruits:

  • Fruit may be considered the ultimate health food but eat too much of the wrong sort and the calories can mount up. The worst culprits are fruit juice and dried fruit because they contain much higher concentration of sugar than the whole fresh fruit they came from. If you drank 1 liter of orange juice a day, you’d be knocking back 374 calories. Switch to a liter of water and two whole oranges and you’ll save over 250 calories. Other calorie-saving fruit swaps include substituting a slice of melon (29 calories) for a mango (86 calories), or choosing an apple (50 calories) instead of a banana (95 calories). Another good option is a bowl of berry fruits- they all supply less than 30 calories per 100g and are rich in antioxidants which help prevent cancer and heart disease.

  • Protein intake:

  • Some women trying to control their weight will have a bagel for breakfast, a salad for lunch and pasta with a tomato- based sauce for their evening meal. But this type of carbohydrate- rice diet is deficient in protein, which studies have shown to be the most satisfying nutrient. People who skimp on it could find themselves still hungry after they’ve eaten, so make sure you include two servings of protein-rich foods each day among your meals. A serving could be 50g to 75g red meat or poultry. 100g to 150g fish, 2 eggs, 2 tbsp nuts or 5 tbsp cooked beans. Low-fat-milk and dairy foods also provide protein and bone-strengthening calcium, aim for two servings daily.

  • Savour your food:

  • This is very effective technique for cutting down on thoughtless eaten episodes. It’s easy to forget about food you grab on the run or raid from the fridge and eat wandering around the house. If you make it a rule to only eat sitting down. It makes you savour food more and it forces you to think about what passes your lips.

  • Boost your fibre intake:

  • Fibre swells in the stomach and then empties into the intestines slowly, so it can discourage overeating by increasing the feeling of fullness. Some of the best appetite-curbing, high-fibre foods are those rich both soluble and insoluble fibre, such as apples, porridge and baked beans. But for extra impact, you could also try a fibre supplement. A supplement can help is the first few days of weight loss when you feel unsatisfied and hunger is driving you to give up your diet.

  • Reduced fat labels:

  • Don’t fall for the idea the foods labeled ‘reduced fat’ are a good replacement for less exciting foods that are naturally low in fat. Eating reduced-fat foods may make you feel virtuous but they can trick your brain into letting you overeat. Manufacturers often add extra sugar or chemically treated carbohydrates to lower-fat versions of foods such as cakes, biscuits and yoghurts, adding taste and texture but making them just as high in calories. Unfortunately, our bodies are not very good at regulating the intake of any energy-dense foods regardless of whether the calories come from carbohydrates or fats. We keep on munching away, thinking we’re being so good, while actually we are being over loaded with calories. So it’s better to treat yourself occasionally to a biscuit or cake rather than regularly eating the lower-fat versions and feeling virtuous.

  • Chilled beverages:

  • When you drink liquids that are very cold, your body uses up marginally more calories than body uses when you drink them hot or at room temperature. This is because of the energy used by your body in bringing the fluid up to blood temperature. Admittedly, the difference in the amount of fat you can burn in a short time is small but it’s still worth having. For example, you would lose a little over 11b in three months if you swapped from drinking two liters of water at room temperature to the same amount of icy water daily. And you would lose even more if you were to switch from hot drinks to cold water.

  • Carbs:

  • Eat more carbohydrate staples that give a slow sugar boost, such as pasta, beans, lentils, oats, fruit and wholegrain breads and cut down on those fast-releasing carbs that cause rapid sugar rises (such as white bread, baked potatoes and rice) switching to this pattern of carbohydrate intake has a less stimulating effect on insulin, the hormone that lays down fat. In a study, in which two groups of overweight women ate diets that were identical in calorie count and every other nutritional aspect except for carbohydrate type, those who ate slow- releasing carbohydrate foods lost on average 4 ½ lb more over 12 weeks than those who ate fast-releasing carbohydrate.

  • Shopping lists:

  • Yes, it really is more sensible to jot down what you want before you hit the supermarket. If you shop with a grocery list you’ll avoid unplanned supermarket splurges on naughty items. Unfortunately, impulsive food choices often prove to be the unhealthy ones, but if you shop with a list, you’ll be less likely to grab high-calorie foods off the supermarket shelves. Don’t go shopping when you’re hungry or you’ll be tempted to fill up your trolley or basket. And choose individual rather than family-size packs of food-this isn’t the false economy it may seem because if they are not there you can’t just binge on the lot.

  • Hunger and appetite:

  • Appetite is produced by external stimuli such as food aromas, sweets at the supermarket checkout or simply being bored but real feelings of hunger are produced when your blood sugar begins to fall. Unfortunately, it is easy to confuse hunger and appetite because both can make your stomach contract and cause you to salivate. The difference is that appetite goes away. When you feel the urge to eat, distract yourself with a non-food related activity, such as going out for a walk or cleaning your teeth. If you are still feeling the pangs after 20 minutes, you are probably genuinely hungry and should eat something.

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