Eat more fresh food. Choose fresh, nutrient-rich, healthy, low-fat foods.
- Adding a lot of vegetables and fruits to your diet will help you. One way to add more fruits and veggies to your diet, cut calories, and still enjoy the foods you love is to add or "hide" veggies to dishes. Researchers have found that adding pureed vegetables to dishes (e.g., cauliflower to mac and cheese) helped people eat a few hundred calories less of the dishes. Veggies add but bulk to a dish but not really a ton of extra calories.
- Get a lot of color on your plate. Make sure your meals have lots of colors; the best way to do this is by adding lots of fresh produce, from eggplant to beets to kale to yellow peppers. This color blocking usually helps you eat more produce and makes the meal look appetizing and appealing at the same time!
- Beans, for example, are filling, high in fiber and are an excellent source of protein. They're also slow to digest, meaning that you feel satisfied for a while (which may in turn stop you from eating more!)
- Eating a whole piece of fruit fills you up more than juice because raw fruit has more fiber. In addition, the act of chewing the fruit communicates to the brain that you've eaten something substantial.
- Watermelon and strawberries have about 92 percent water per volume. Other fruits with high water content include grapefruit, cantaloupe, and peaches. Remember, though, that many fruits are high in sugar, so try to limit how much fruit you eat daily.
- For vegetables, cucumber and lettuce have the highest water content at 96 percent. Zucchini, radish and celery have a water content of 95 percent.
- Quinoa, for example, is a legitimate superfood because it is a complete protein (meaning it has all eight of the essential amino acids we need for our tissues). In addition, quinoa has more protein than most cereal grains and is higher in calcium, phosphorus, magnesium, potassium, and iron than other grains like wheat and barley.
- Just make sure to do you research before deciding on adding certain alleged "superfoods" to your diet.
- Foods and beverages that provide the most number of empty calories for Americans include cakes, cookies, pastries and donuts, sodas, energy drinks, fruit drinks, cheese, pizza, ice cream, bacon, hot dogs and sausages. With some of these, you can find alternative versions. For example, you can purchase low-fat hot dogs and low-fat cheese at grocery stores. You can also have sugar-free drinks. In other foods, like candy and regular soda, all the calories are basically empty.
- Stick to soups with a broth base and of around 100-150 calories per serving. You can choose either chunky or pureed soups, just avoid soups with added cream.
10Feed your temptations once in a while. Go ahead and have the odd doughnut or slice of pizza. Indulging in occasional craving will help ward off any binging episodes. If you really feel a hankering for something, have just a little bit. Remember that the more you restrict yourself, the greater the draw to the restricted item.
- Try eating a bowl of raw veggies or drinking a full glass of water before you indulge. Doing this will fill you up and leave you with less room to overindulge on your treat.
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