We all know that vegetables contain fibre, vitamins and minerals. But what have they got to do with losing weight? Because they contain fibre, vegetables fill you up without packing a big calorie punch (depending on how they are cooked of course).
So, make veg a big part of your efforts to lose weight, and you can eat filling, satisfying meals – and avoid between-meal hunger pangs – without exceeding your daily calorie allowance.
Try these 10 tips to fit more vegetables into your diet.
• Aim to make your meal more filling by adding vegetables, and then cut back on another, high-calorie ingredient or food, or simply eat less. This way, you can feel full while eating fewer calories.
• Add beans, lentils and pulses to stews, bakes and salads.
• Aim for two portions of veg on your plate. If you’re having shepherd’s pie, have some peas with it too. Add carrots and broccoli to a roast dinner.
• Eat more salad or vegetable-based dishes. One meal can provide several portions of your 5 A Day. For protein, you could add a boiled egg, chicken slices or cooked lentils. For example, start with some lettuce and add sliced tomatoes, red onion, apples, pears, celery, cooked beetroot, grated raw carrot and a hard-boiled egg.
• Have vegetables as snacks. Baby carrots, radishes, and sugar snap peas all make ideal snack food. They’re convenient, easy to pack in handy portions and they require very little preparation.
• Swap sauces based on cheese or cream – on pasta, rice or a baked
potato – for tomato or vegetable-based sauces. Throw in some kidney beans or chickpeas to make the sauce extra filling. These same ingredients can make a filling vegetable or bean-based soups as well.
• Add some crunch to your lunchtime sandwiches with lettuce, tomatoes, cucumber or grated carrot. This will help fill you up.
• Stock up on frozen vegetables. They’re quick and easy to prepare
in the microwave or on the hob. You can choose single vegetables –
such as peas, carrots, green beans or cauliflower – or mixed veg.
• Cooked breakfast? Swap a fried tomato or mushroom for a grilled
tomato or mushroom. Or, try an omelette stuffed with onion and peppers.
• Add green, leafy veg to soups or stews. Veg such as kale or swiss chard are loaded with calcium and iron. This is a really easy way to incorporate them into your meals.
So, make veg a big part of your efforts to lose weight, and you can eat filling, satisfying meals – and avoid between-meal hunger pangs – without exceeding your daily calorie allowance.
Try these 10 tips to fit more vegetables into your diet.
• Aim to make your meal more filling by adding vegetables, and then cut back on another, high-calorie ingredient or food, or simply eat less. This way, you can feel full while eating fewer calories.
• Add beans, lentils and pulses to stews, bakes and salads.
• Aim for two portions of veg on your plate. If you’re having shepherd’s pie, have some peas with it too. Add carrots and broccoli to a roast dinner.
• Eat more salad or vegetable-based dishes. One meal can provide several portions of your 5 A Day. For protein, you could add a boiled egg, chicken slices or cooked lentils. For example, start with some lettuce and add sliced tomatoes, red onion, apples, pears, celery, cooked beetroot, grated raw carrot and a hard-boiled egg.
• Have vegetables as snacks. Baby carrots, radishes, and sugar snap peas all make ideal snack food. They’re convenient, easy to pack in handy portions and they require very little preparation.
• Swap sauces based on cheese or cream – on pasta, rice or a baked
potato – for tomato or vegetable-based sauces. Throw in some kidney beans or chickpeas to make the sauce extra filling. These same ingredients can make a filling vegetable or bean-based soups as well.
• Add some crunch to your lunchtime sandwiches with lettuce, tomatoes, cucumber or grated carrot. This will help fill you up.
• Stock up on frozen vegetables. They’re quick and easy to prepare
in the microwave or on the hob. You can choose single vegetables –
such as peas, carrots, green beans or cauliflower – or mixed veg.
• Cooked breakfast? Swap a fried tomato or mushroom for a grilled
tomato or mushroom. Or, try an omelette stuffed with onion and peppers.
• Add green, leafy veg to soups or stews. Veg such as kale or swiss chard are loaded with calcium and iron. This is a really easy way to incorporate them into your meals.
0 Response to "Eat more vegetables"
Posting Komentar