Skip to main content

8 Foods To Eat When You Are on a Calorie Restricted Diet

https://pixabay.com/en/users/RyanMcGuire-123690/

If counting calories works for you. Here are some foods you can eat that help keep you energized and sane between meals.

1. Banana
1 medium banana provides about 105 calories It helps you maintain focus and mental acuity. It energises. It lifts the mood, and more. Check out an article from the Journal of Pharmacognosy and Phytochemistry for a thorough discussion. 

2. Rolled Oats, Oatmeal
1 cup provides somewhere from 120-160 calories. Skip instant oats. Choose rolled oats. Rolled oats stabilise sugar levels and extend energy. Check out an article from the Huffington Post for more discussion on benefits and the difference between steel cut, rolled, and quick oats.

3. Boiled Egg
1 large, boiled egg provides about 78 calories. It is a rich source of quality protein which is an essential building block of muscle, tissue, and more. Check out an article from BBCgoodfood.com on the benefits of egg.

4. WholeGrain Bread (and rice)
1 slice can provide 78 calories. Wholegrains facilitate a more stable expenditure of energy and is good for the heart and the gut. The better choices would be rye, wholemeal, and wholegrain sourdough. Check out these articles from harvard.edu and wholegrainscouncil.org on the benefits of wholegrain.


5. Chicken Breast
1 cup provides about 230 calories. It is lean meat rich in calcium (for skeletal support and function) and phosphorus (for repair and energy). Check out SFgate's article on chicken breast for dietary purposes here.

6. Tofu
1 cup provides about 190 calories. It is a good source of protein and other nutrients. It is low in calories but high in good fat. Choose organic, non-gmo labeled tofu. You can also prepare your own tofu from organic soybeans and water. Check out these articles from bbcgoodfood and livestrong on more benefits of tofu. This article helps you prepare your own tofu.

7. Sweet Potato
1 piece provides about 112 calories. It is rich in antioxidants and packed with vitamins like B-vitamins and C. It improves digestion and metabolism, blood sugar levels, and more. Check out this official study on the many benefits of sweet potato here. The leaves also show to be beneficial to health in so many ways. A publication from the University of Arkansas support this finding.

8. Nuts
Variants like cashew, almond, pistachio, and more are low in calories. Roasting in oil and salt will increase caloric intake of course. Benefits are calcium, magnesium ( for brain and body health, muscle health, etc.), Omega 3, and more. It increases good cholesterol levels and sustains energy for longer periods of time which is good for weight loss programs. An official health benefit study by NCBI is viewable here.

And for drinks:
1. Natural and Organic Fruit Shakes
Increase fibre intake with fruit shakes that are low in or zero artificial sugars. These are light on the gut and can actually improve digestion and bowel movements.

2. Quality Protein Shake
Refreshing and packed with energy, this drink is better than sodas and sugary shakes. Not all protein shakes are healthy so make a good read on which compositions and brands are good to take on a regular basis.

3. Tea with Honey
Teas has zero calories. Choose natural and organic tea compositions. Taking tea with some honey may delay cravings and hunger pangs.  It has antibacterial and energising properties. Honey improves sleep. It is also high in antioxidants. CNN shares proven results of honey for health. 

4. Cacao shake, Hot Cacao drink, Hot Mocha ( cacao + milk + single shot espresso coffee)
Adding 1 tbsp of cacao to your smoothie or coffee gives only 12 calories. Cacao is good for the heart. It lowers blood pressure and facilitates blood flow. It regulates cholesterol levels too. NCBI shares a study on the health benefits of cacao which is the essential ingredient in dark chocolate and cocoa products. Check it out here. Another study is also found here.


Comments

Popular posts from this blog

Container Gardening: Planting KangKong in Pots (Water Spinach)

Kang kong is a well-known leafy vegetable used in many Philippine dishes. It is quite easy to grow they say. There was a time when you can find kangkong patches on most streets in the neighborhood. It is also called water spinach or swamp cabbage. It thrives in wet, moist areas. Many grow it solely in water. It quickly grows under sunny spots but carers should keep the soil moist. Else, it may die. Some tips: Not much intstructions on planting. Just bury the seed and keep the soil moist or muddy.  Kangkong grows all year round. Cut maybe an inch or two above the soil for continued regrowth and harvesting. Winter may see your plant dying but often, it regrows by spring. You may fertilize with nitrogen twice a month. You may harvest whole plants at about 1 to 2 months. Kangkong has the tendency to spread. Grow in a container for easy maintenance or harvest whole plants to control your supply. It is best to use potting soil for your containers. Putting regular soil in restric

Quick and Easy Fresh Homemade Whipped Cream Recipe

Why buy canned whipped cream when you can make homemade whipped cream at in a quick, easy, and cheaper way? Commercial canned whipped cream like Aunt Betty's or Dream Whip from Coles  retail at AUD$4 and up. But making your own quick and easy fresh homemade whipped cream only costs as low as $1.16011 per cup. Here's all you need to have and do: Ingredients: Coles Thickened Cream Cream of Tartar White Sugar, Caster Sugar, or Icing Sugar ( Confectioner's Sugar) Now, I know what you're thinking. It costs a lot more to have these ingredients. But listen, buy these and you have a supply of ingredients for more homemade whipped cream recipe. I always have these on hand to use for  pancakes, coffee or chocolate topping. dessert cream toppings, pavlova cream, and more. You won't need to keep buying whenever you need to use whipped cream. And you can serve it fresh every time instead of using canned whipped cream that contains additives and preservati

Why Reading the Bible Is Not Enough

Reading the Bible is not Enough Reading your Bible is not enough . Hearing God's message from preachers is never enough. 3 minutes or 5 minutes with God using Our Daily Bread or some devotional books is not enough. We Christians need to stop making excuses for our laziness. We need to deal with the fact that we're backslidden. We've grown cold. There's something terribly wrong when we're comfortable and satisfied with reading a few verses, and content to just sit back and listen to others talk about the Word of God. We need to be IN the Word. You and I need to be students of the Word. You need to hear from God and encounter Him yourself. Receiving encouragement and teaching from others are good but you need to discover and process God's very words yourself. Listening to other people's experiences, ideas, and understanding about God and His Truths can only carry you so far in your faith life or Christian walk. It's your personal time wit