Hunger at odd times can be a menace, especially for those who are health-conscious. However, starving yourself when your tummy screams out is an absolute no-no if you want to keep healthy. Dr Nirupama Verma asks you to chuck the fats and opt for the fat-free instead.
1. Fruitilicious Fancies: Cookies, burgers and wafers have great taste but they don’t have any nutritional value – they only add on to your day’s calorie count. Fruits like apples, oranges and grapes have high water content and essential antioxidant vitamins. Fruits have both kinds of weight-busting fibres, soluble and insoluble, that prevent craving and also keep you keep full for a longer time.
2. Protein Paradise: They have great nutritional value and are also a great source of energy for body development and growth. Beans, peas and lentils are very rich in protein and can be a good substitute of meat. Unlike meat, they have very less fat. Cooking food with them makes for a highly nutritive platter. Their high fibre content keeps one full for a longer time and also helps in preventing constipation.
3. Wholesome Whole Grains: Researchers at the University of Mississippi say that breakfast is the most important meal of the day and whole grains make for a perfect breakfast. People who have them regularly have a lower body mass index than others. High-fibre cereals give more control over weight. Oatmeal is just the perfect whole grain that is rich in protein and is an extensive source of fibre. It is one of the most satisfying foods and has almost no fat.
4. Super Substitutes Or Extras: Adding certain nutritive items like broccoli, spinach, carrots and celery to your meals reduces the calorie density of the food making it a healthy intake. These healthy additions make up fairly well for high-calorie items like meat and cheese.
5. Salad, The Saviour: Fresh salad comprises of fresh vegetables that are juicy as well as healthy. Green leaves like spinach, lettuce, broccoli and arugula are great add-ons that make your platter look attractive and are also a good source of iron, calcium, vitamin and folate. Salads are nutritive and can help in losing weight as well due to their high fibre content. Starting a meal with a low-fat green salad makes sure you end up eating lesser calories than usual.
6. Broth Boil: It is another low-calorie starter that is filling as well as nutritive. A healthy soup should comprise of vegetables with a tine of olive oil and only tomatoes for the base rather than cream. High water content makes the treat more filling without adding extra calories. It also prevents you from overeating, thus keeping a strict check on your diet.
7. Innovation Is The Idea: Just like children, adults usually don’t like to indulge in vegetables. What we suggest doing here is to make their platter more innovative. Cut healthy vegetables in interesting shapes and serve. Else, make a burger with healthy carrots, lettuce, green pepper and tomato spaghetti sauce. Steamed, stir fried or roasted vegetables can also interest children.
8. Fruity Desserts: Adding fruits and dried fruits to your favourite cup of ice-cream makes it healthier and more tasty. Use of berries, cherries, low-fat yoghurt, dates and raisins makes for a perfect low-calorie ice-cream.
9. Egg And Fish: Eggs are a great source of protein. Researchers at the University of Washington have found that eating eggs induces fullness and keeps you satiated for a long time. Fish is also a satisfying food item. Steamed fish is rich in proteins and is extremely filling too.
10. Water-Rich Foods: Replace your daily quota of dry fruits with water-rich fruits. They contain the same amount of calories but make sure you eat less since the water content keeps you filled up. Also, try turning your curries and dry vegetables to stews and soups since that way your fluid intake increases, which reduces the intake of other calorie-laden stuff.