Here are some tips that will help YOU…YES, YOU!
1. LOW CALORIE DENSE FOODS: Calorie density is the number of calories per gram of food.
A low calorie dense food helps you stay fuller longer because it contains more water, which increases weight and volume but not calories! Yah!
How to determine if a food has low calorie density? Well, when you are at the grocery store and find a product to buy, look at the nutrition facts. Find the number of calories per serving then divide that into the number of total grams per serving (this number is located at the top of the nutrition label, right of the Serving Size). For example:
- Standard Nacho Cheese Doritos snack bag: 250 calories per 49.6 grams = 5.04
- Apple: 52 calories per 100 grams of apple = 0.52 calories
Examples:
- Leafy greens: mixed salad greens
- Broth-based soups
- Fruits: watermelon, grapefruit, oranges, peaches, strawberries
- Veggies: non-starchy vegetables like asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes
Generally speaking, here is how researches have categorized it:
- Very Low Caloric Density = 0.0 to 0.7
- Low to Moderate Caloric Density = 0.8 to 1.5
- Moderate to High Caloric Density = 1.6 to 3.0
- Very High Caloric Density = 3.1 and up
2. PROTEIN: Try to include protein with every meal
- Lean meats: try chicken or fish instead of beef
- Beans: kidney and white beans
- Eggs
- Greek Yogurt
- Nuts – almonds, walnuts, hazelnuts, soybean nuts
3. FIBER: Eat at least 25-35 grams a day!
How does Fiber keep you fuller longer? Fiber stays in your stomach longer, slowing down your digestion keeping you fuller longer. It also, moves fat through digestive system faster so less is absorbed. OH AND EVEN BETTER…it reduces the risk of peaks and valleys in blood sugar levels that cause those cravings we all are familiar with (i.e. potato chips, ice cream etc)!!!
If you are looking for fiber enriched food?
- Meat and dairy products DO NOT contain fiber
- Refined grains have MOST of their fiber removed: white rice, white bread, cream of wheat, sugary breakfast
- Whole grains and natural foods are what you are looking for!!
- Veggies (peas, cabbage, carrots, brussels sprouts)
- Fruits (citrus fruits, strawberries, apples)
- Brown rice
- Beans
- Whole grain cereal
- Whole wheat pasta
- Nuts (almonds, walnuts, hazelnuts, soybean nuts, chestnuts)
OK - TIME TO FEEL FULL!!!
Sources
http://www.americanheart.org/presenter.jhtml?identifier=4574
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=673
http://www.caring4cancer.com/go/cancer/nutrition/questions/what-is-caloric-density.htm
http://www.webmd.com/diet/features/5-food-synergy-secrets-for-weight-loss?page=2
I went to Henry's yesterday to check out some new nuts for snacks, additions to salads and greek yogurt. WOW! I found all sorts of options!!! Well...although I knew they were there...I always bought walnuts. I came home with unsalted almonds and hazelnuts! Yummy! I never had Hazelnuts before!! They are really good!
ReplyDeleteWhat is great about Henry's is that you don't have to buy a pre-made package (sometimes those can get expensive), you have the ability to put as much as you want into a small baggy which they provide!
I learned that Quinoa is also an amazing source of protein (it has more than brown rice) and fiber...I am so excited to go buy it and try it out. My sister says that it’s REALLY good! check out the website to find out more about the nutritional benefits! http://en.wikipedia.org/wiki/Quinoa
P.S. Henry's has really good sales on Wednesdays...seriously...I know it is the middle of the week and who shops then BUT I tried it and I am very happy I did!