Anis Ramli
May 11, 2013 Free Malaysia Today
Practical and workable, these tips help you eat 100 calories less at the table.
FEATURE
We all bemoan the fact that losing weight is truly hard. Everyone loves food, and why not? Eating is a blessing and something to be enjoyed. But if you keep counting and worrying about the calorie intake, and get too consumed by it, chances are you’ll soon find mealtimes a chore. And this just might trigger those all-worrying binge eating.
But what if there’s any easy way to help shave off unwanted calories from your meals? We’re not talking about lugging a measuring cup or food scale with you all the time. This is even simpler. A few painless swaps here and there that can melt the pounds away. We call it ‘Smart Table Top Tips’.Start with breakfast. Swap your juice for the real thing – eat the fruit. A six-ounce juice (of any kind) has approximately 100 calories. But, if you take the fruit whole, you’ll get a more satisfactory breakfast as you’re downing fibre and not just liquid. It will help you feel fuller, too. Watch also the milk you’re consuming. Milk is essential in building strong bones and preventing osteoporosis as you age. If you’re in the habit of drinking full cream milk, try switching to skim milk, which has 50 calories less than full cream.
Translate the same idea over lunch. You may think sandwiches are healthy, but only if they skip the mayo. Cafes and restaurants love mayo because it holds the filling together. Instead, ask to swap mayo for mustard. Two tablespoons of mustard is just under 20 calories, and it offers a more wholesome taste to your sandwich, too. Then, watch out for the breads. You can build a better sandwich by choosing wholegrain over the more calorie-laden bagels or white breads.
Just this swap will cut between 100 to 200 calories from your diet. Put this into daily practice and you will soon see your bread belly dissolving.
We know you love the idea of snacks, so here’s how you can shave off those unwanted 100 calories in between meals. Banish junk food, crisps and sugary doughnuts forever. Here’s a filling snack you’ll enjoy. Make your own salsa dip and have it with low-fat, baked chips such as tortilla or sweet potato. Salsa is packed with lycopene, a powerful antioxidant that improves heart health. A nutritional powerhouse, salsas also contain less fat and calories than your usual creamy dips.
We know you love the idea of snacks, so here’s how you can shave off those unwanted 100 calories in between meals. Banish junk food, crisps and sugary doughnuts forever. Here’s a filling snack you’ll enjoy. Make your own salsa dip and have it with low-fat, baked chips such as tortilla or sweet potato. Salsa is packed with lycopene, a powerful antioxidant that improves heart health. A nutritional powerhouse, salsas also contain less fat and calories than your usual creamy dips.
For dinner, adopt the same thinking and swap vegetables sauteed in oil with those steamed or boiled. Avoid any kind of butters on your vegs and, if you’re eating salads, toss out candied nuts and fruits that can easily add 100 calories to your diet.