Start a Free Trial Today. A high fibre diet can help you keep hunger at bay whilst you're watching the calories. Using the food diary and databases in WLR will help. 10 Healthy Foods to Lose Weight. Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results. High Fibre Food - Weight Loss Resources. By WLR Consultant Dietitian, Juliette Kellow BSc RDFruit, vegetables, nuts, seeds and pulses are all good sources of fibre. But with cereal- based foods such as breakfast cereals, pasta, rice and bread, the amount of fibre depends on how much of the outer layer of the grain has been stripped away in the milling and refining process. The more processing a cereal has been through, the lower its fibre content will be. Meanwhile, it’s not just fibre that’s lost during processing.
![]() ![]() Many vitamins and minerals are also found in the outer layers of the grain, so when these are removed, these vitamins and minerals are also lost. As a golden rule, always choose brown over white. When it comes to shopping, this means bagels, croissants, cornflakes and white rice should stay on the shelf, while wholegrain bread, wholewheat pasta, branflakes and brown rice should go into the trolley. The following foods are all good sources of dietary fibre. Weetabix, branflakes, unsweetened muesli, Shreddies and porridge oats. Wholemeal pasta and brown rice. ![]() We match you with a personalized daily calorie budget and weight loss plan. Beans, lentils and peas. Fresh and dried fruits – particularly if the skins are eaten. Vegetables – particularly if the skins are eaten. Nuts and seeds. Wholemeal flour. How about adding bran to my breakfast cereal? Bran is a rich source of fibre, but there are far more pleasurable and healthy ways to boost fibre intakes! ![]() Not only is raw bran quite unpalatable but it doesn’t provide the other nutrients found in fibre- rich foods such as wholemeal bread and wholegrain cereals. Plus it can reduce the absorption of certain nutrients such as iron, calcium and zinc. For this reason, it’s no longer recommended that you sprinkle raw bran onto breakfast cereal. Is there a simple way to tell if a food is a good source of fibre? Looking at food labels is one of the easiest ways to identify whether or not a food contains a little or a lot of fibre. The Food Standards Agency recommends that any product claiming to be a . To claim that a food is high in fibre, the product must contain at least 6g per 1. Otherwise, use the table below to see the fibre content of some common foods. A high fibre diet can help you keep hunger at bay whilst you're watching the calories. Using the food diary and databases in WLR will help you stay within the number of calories you need to lose weight at the rate you choose. You can try them free for 2. Take our FREE trial ». Healthy Eating for a Healthy Weight . Among them, choosing a balanced diet or healthy eating plan. So how do you choose a healthy eating plan? Let’s begin by defining what a healthy eating plan is. According to the Dietary Guidelines for Americans 2. Emphasizes fruits, vegetables, whole grains, and fat- free or low- fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Stays within your daily calorie needs. Eat Healthfully and Enjoy It! A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—Fresh, Frozen, or Canned Fruits . All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice. Fresh, Frozen, or Canned Vegetables . You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can saut. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week. Calcium- rich foods ? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth. A new twist on an old favorite . Maybe even try a recipe that uses dry beans in place of higher- fat meats. Ask around or search the internet and magazines for recipes with fewer calories ! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often. Eat smaller amounts. If your favorite higher- calorie food is a chocolate bar, have a smaller size or only half a bar. Try a lower- calorie version. Use lower- calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full- fat cheese, try remaking it with non- fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less. The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.
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