Breakfast
Adding some fibre to your breakfast will help you stay feeling fuller until lunch and reduce the urge for a midmorning snack.
- Swap white bread for wholemeal or wholegrain varieties.
- Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and don’t forget to check the salt content.
Vegetables are a good source of fibre, so try swapping some of the things on your plate for more veg. Aim for two portions of veg on your plate at dinner.
- Swap white rice and pasta for wholemeal versions – simply doing this can double the amount of fibre you’ve eaten.
- Incorporate pulses – beans, lentilsand peas – into your meals. They’re a cheap, low-fat source of fibre, protein, vitamins and minerals. Add pulses to soups, casseroles, rice and pasta, or serve baked beans (choose reduced-salt and sugar varieties) on wholemeal toast.
Stock up on healthier snacks containing fibre such as:
- Fruit – fresh, dried, canned or frozen. Don’t forget to eat the skin on fruits such as apples and pears.
- Veg sticks – carrot, celery or cucumber sticks or a packet of sugar snap peas. You can enjoy these lowcalorie snacks if you feel hungry in between your meals.
- Reduced-fat hummus. For a bit of variety, dip your veg sticks, wholegrain crispbreads or pitta bread in a tub of reduced-fat hummus. You’ll get the fibre from both the veg and the bread.
- Air-popped, plain popcorn. Homemade is best, to avoid the high fat, sugar or salt content in some commercial brands. Don’t add any sugar or butter.
0 Response to "Eating food with lots of fibre will help you feel full for longer, so you’re more likely to stick to your calorie limit"
Posting Komentar