Table of contents:
- Nut bars
- Dried fruits
- Tea with ice
- Whole wheat bread
- Whole milk
The dream of every girl - to eat and not get fat - seems unrealizable. But in fact, it is quite possible, the main thing is to choose the right products.
Eliminating the unnecessary from your diet is the first step to losing weight. But sometimes the nutritious snacks you eat are surprisingly high in fat and calories. That's why serving size matters - even when it comes to fruits, nuts, yogurt, and salads.
Some store-bought brands contain additional ingredients such as honey, sugar and chocolate and can add hundreds of calories. Plus, nuts are rich in fats.
Tip: Make your own nut mix - here's a healthy recipe - and limit yourself to a quarter cup.
Dried fruits are ordinary fruits from which the water has been removed. So, a cup of dried fruit contains five to eight times more calories and sugar than a cup of fresh food. For example: a cup of fresh grapes is 60 calories, and a cup of raisins is a whopping 460.
Tip: Try to buy fresh fruit whenever possible. Use dried fruit in moderation as a snack, not as a side dish.
Dark chocolate contains disease-fighting polyphenols and has even been linked to weight loss if you don't eat too much of it. 30 grams of dark chocolate contains 155 calories and 9 grams of fat, 5 of which are saturated.
Tip: Snack on dark chocolate, which contains a high percentage of cocoa, which means it is less sweet. Eat only a couple of slices at a time.
What can go wrong with a glass of fruit, vegetable and ice mixture? When made with ingredients like chocolate, peanut butter, frozen yogurt, or flavored syrups and served in huge cups, they quickly become a hidden source of extra calories. Some of them are no healthier than a milkshake!
Tip: To prevent your mixed drink from becoming a calorie bomb, it should contain nothing but fresh or unsweetened frozen fruits, ice, natural yogurt.
The capacity of plain yogurt contains just 100 calories and provides a dose of bone-building calcium. But one small cup of store-bought yogurt with fruit at the bottom can contain up to 150 calories and 26 grams of sugar.
Tip: Buy natural yoghurt and add sweets: fresh fruit and honey. Greek yogurt is even better - it contains twice as much protein to keep you fuller longer.
Raw fish alone is unlikely to reduce your calorie intake. A separate story is special sushi rolls. They often come with rich, high-calorie ingredients such as cream cheese, hot mayonnaise, battered shrimp, and lots of white rice. You also need to watch out for soy sauce as it contains sodium, which can cause bloating.
Tip: Choose sashimi, wild rice sushi, or a simple roll without all the extra ingredients.
Tea with ice
Tea contains antioxidants that fight disease, improve heart health, and reduce the risk of dementia. However, drinking bottled sweetened tea can do more harm than good to your health. These foods are loaded with sugar and there can be two or more servings in one bottle.
Tip: Brew iced tea and gradually add sweetener to taste; you will probably add less of it than you would get from a purchased bottle.
Tofu is rich in iron, calcium and protein. The problem is, it can also soak up the oil you cook in, turning your healthy food into a fatty bomb.
Tip: Don't use oil, choose healthy tofu cooking options.
Do you think you are making a smart choice when ordering a salad? Yes, as long as you don't season the leafy greens with grated cheese, croutons, candied nuts, and creamy dressing. It can easily make your food even more greasy than dinner pizza.
Tip: Don't add additives or use a dressing - even some vinaigrettes can be high in calories.
Whole wheat bread
Unless it's made with real whole grains, it is processed in the same way as white bread. Often whole wheat is ground into fine flour, which is easy to digest and raises blood sugar as quickly as white bread.
Tip: Choose 100% whole grain breads instead.
Milk really benefits your body: it is rich in vitamins A and D, protein and calcium. However, a cup of whole milk returns almost 150 calories and 8 grams of fat.
Tip: You can switch to skim milk and save up to 70 calories per cup, but the fat in whole milk makes it richer. Even skim milk contains 80 calories per cup, so whatever you choose, be mindful of your portions.
All fruits are full of vitamins, water, fiber, and antioxidants, but some naturally contain more sugar (and therefore calories) than others. Figs, mangoes, grapes, bananas are some of the sweetest fruits.
Tip: Most likely, fruit does NOT make you fat. Most women should consume two servings of fresh fruit a day.
Cheese is a good source of protein and calcium, but of course it is full of fat and calories. For example, 30 gr. cheddar contains 113 calories and 9 grams of fat (6 saturated).
Tip: Limit portions, but don't switch to low-fat varieties. A small portion of fatty cheese is more satisfying (not to mention tastier). The best options are feta or goat cheese. They contain a fatty acid that helps you feel fuller and burn more fat.