If you want to adjust your meals so that they contain fewer calories, you can, of course, enter all the loose ingredients in an app. But weighing everything up and inputting it is a time-consuming task that you will quickly oppose. Moreover, you will benefit more if you can do this on your feelings. Do you want to know how to do this? Then apply the following 6 tips.
Tip 1: Add more vegetables
Vegetables deliver few calories compared to their weight. This is because vegetables contain a lot of water. In addition, vegetables contain a lot of fiber, which gives a full feeling. The Nutrition Center's guideline is to eat 250 grams of vegetables per day.
Tip 2: Add less fat to your food and opt for less fat products
You need fats, but they are also rich in calories. Therefore, make sure that you add less fat to your meals. Whenever possible, choose a less fat version of normally high-fat products. For example, you can replace whole dairy products for semi-skimmed or low-fat dairy products.
Tip 3: Use less sugar
Sugar-rich products contain a lot of calories, but do not always give you a full feeling. Door-eating is, therefore, lurking in sugar-rich products. Less with sugar, or sweeten a dish with a sweetener such as a stevia, vanilla or sugar-free.
Tip 4: Choose fiber-rich carbohydrate sources
Choose fiber-rich carbohydrate sources such as brown rice, wholemeal, pastes, and sweet potatoes. These products provide a full feeling and are full of important nutrients.
Tip 5: Note the relationship between carbohydrate source, vegetables, and meat
Do you not have a kitchen scale at home or do you eat with someone else and do you want to be sure that you put a slim meal on the table? Then it helps to keep the following ratio:
First, scoop half of your plate full of vegetables and then fill a quarter with a carbohydrate source, such as potatoes, rice or pasta. Fill the remaining part with meat or a meat substitute.
Tip 6: Pay attention to the cooking technique
Opt for low-calorie cooking techniques such as steaming, cooking and grilling in the oven; here no preparation fats are involved. You can prepare many products without fat in the pan when you use a good pan with non-stick coating.
