Low-fat-food

4 Easy Ways To Eat More Fruit And Veges

It’s a shame that coffee isn’t considered a serve of fruit and veges because that I have no problem consuming! I have struggled getting the recommended 5 veg and 2 fruit serves into me every day though. It’s not that I don’t like them either. It’s just seems an awful lot of food.

RELATED: Using Psychology Instead Of Diets To Control Your Weight

So having reached the mature side of forty, I’ve become increasingly aware of my eating habits. The diet’s not too bad, but it’s when I eat that seems to be the major problem. Only eating once or twice a day really limits the amount I can eat, so the thought of consuming 5 serves of veggies in one meal is just ridiculous.

Thankfully things have changed so, I’d like to share my tips on ways to get these goodies into you. If a confirmed one-two meal a day person can do it, you can too!

Liquid form

If the thought of eating during the day or between meals make your stomach want to repel it, projectile style, you’ll need to adapt the form of fruit and veges you consume. I’m talking about vegetable juice, smoothies, V8 juice and alike. Homemade is great but don’t kid yourself into thinking you’ll actaully do it if you never have before. Go and spend the cash on pre-made varieties rather than buying fresh produce and throwing it out in a week or two. I’m actually saving you money here.

Ideally have it for breakfast, lunch or anywhere in between. It’s awesome as a 3pm pick up when your energy is at it’s lowest. Try not to drink it after 3pm if you do plan to have a main meal later in the evening because it’s very filling.

Cut and graze

Now, being a non-grazer for 40 years, I’ve discover that cutting up fruit and veggies and leaving it in front of me, just like I used to do with my kids, is a great way to get these in. It’s got to be enjoyable finger food though or it will just be thrown out.

If raw veggies aren’t a favourite, thrown them in the microwave with a dash of water for a bit. You can buy prepared varieties or cut it up yourself. Who cares, just nibble away at them and by the end of the day, they plate will hopefully be empty.

Adding

If you’re having a meal with some sort of sauce or gravy, add finely chopped veges to it. You’ll hardly know they are there and neither will the family. I do this with heaps of different recipes even if they don’t include them. There are plenty of different varieties so find something which will blend in.

Smother and disguise

If plain veges don’t float ya boat, smother them in some sort of sauce, condiment or something to disguise them. I steam a large amount of seasonal veggies, make a low-fat white sauce to cover them and place them in the oven. If your watching your weight, watch the amount of cheese you consume. It might be tempting to add cheese to this dish, but you will be adding a lot of fat, so just be aware of that. This freezers really well and makes for a great side-dish. That is, if you have any left after the family devours it all!

It’s a simple matter of retraining the way you eat. Mix it up, get some variety happening and before long it will become a habit and those 5 veges and 2 fruit serves will no longer be an issue.

Image via rhodescountrymarket.com

January 27, 2015

Fat Busting Foods!

Eating a healthy diet goes hand in hand with fat burning exercise. Firstly you have to find out how many calories you need to consume each day to maintain your weight. All you have to do is multiply your current weight by 35 to determine your daily calorie intake. For example 55 kilos, equals 1925 calories. Now get your hands on a calorie and fat-counting book from the library or buy a copy from your newsagent or bookstore. This invaluable little guide will help you figure out how much you are actually eating fat and calorie-wise. Keep a record of what you eat and drink each day – you will definitely be surprised by the calories in certain foods!Confused? Well, here’s how to adjust your eating:

Try to limit your fat intake to 45-55 grams a day. Some top tips for lowering your fat intake day-to-day are by using mustard over mayonnaise, choosing pretzels over potato chips and using olive oil over a creamy salad dressing.

Nutritionists recommend that you eat all throughout the day to keep you active. Sound good? Well this doesn’t mean that you spend all day eating whatever you want! It means that you consume healthy-sized meals all day. A recent study has proven that you’re less likely to overeat when you get home from the office if you consume moderately all day. One of the best ways to start is with a 250- 300-calorie breakfast. Go for non-fat yoghurt or a piece of toast with a tablespoon of peanut butter and a glass of full-cream milk. Your mid-morning snack should be a piece of fruit. Eating something every two to four hours will stop you from getting too hungry and keep you from stuffing your face at dinnertime!

As hard as it can be you really have to be realistic about your servings. Always check the information on food packaging. That seemingly small bag of chips or health bar can contain twice the calories you’d thought. If you need measuring tools then just use your fist for a cup or the tip of your thumb is around a teaspoon for example.

May 28, 2002