How to Increa Volume in Your Meals
By adding certain types of food to your diet and drinking more water, you can actually increa the amount of food you eat, while staying within your fat gram and calorie goals.
Add WATER to your meals ☑Make soups and stews, either as a starter or
a main meal
☑Drink a small portion of fruit juice with added water or soda water
Add FRUITto increa water and fiber ☑Choo whole fruits, fruits canned in water or juice, and frozen fruits
☑Begin your meal with fruit; half of a fresh
grapefruit could be an appetizer
☑Add fruit to your favorite nonfat yogurt
☑Add strawberries, pears, or mandarin oranges to lettuce salads
☑Add mango or fruit cocktail to rice
☑Keep frozen fruit in your freezer; blend with nonfat yogurt for a great smoothiesnf
☑Add fruit to your breakfast cereal or oatmeal as a way to sweeten it
☑Substitute applesauce or pureed prunes to baked goods and reduce the amount of oil
☑Begin your meal with a salad, raw vegetables,or a broth soup that has lots of vegetables
Add VEGETABLES to increa water and fiber ☑Try out new vegetables; try some “new” kinds of greens, such as arugula, spinach, or
romaine, in your salad
☑Try drinking vegetable juice or tomato juice
☑For a snack, choo raw vegetables with
a low-fat or nonfat dip
☑Add vegetables to your cooked dishes ☑Have fresh, frozen, or canned vegetables
on hand to add to casroles or mixed dishes (add spinach, diced carrots, and extra onions
to chili; add broccoli to baked ziti; add plenty
of vegetables to jars of tomato sauce)
☑Numerous rearch studies report that adding soup to a meal helps people eat less
SOUPS are satisfying ☑Broth-bad soups have been shown to help
people lo weight and keep weight off
☑Soup takes a long time to eat, fills up your stomach, and leaves you feeling full for longer
☑Choo soups with low-fat broth or stock
(instead of cream-bad); lots of vegetables;
lean protein, such as chicken, turkey, lean
beef, beans, lentils, barley, or tofu
61儿童节手抄报图片☑Aim for broth-bad soups with about 100国外展览设计
calories per cupaccents
☑Add vegetables or beans to prepared low-fat
soups ☑Choo low salt/sodium soups and broths
SALADS are filling ☑Any combination of vegetables makes a great
salad
Vegetable Salads
☑For more fiber and a tasty crunch, add
twotablespoons of nuts to your salad
☑U lower-calorie dressings
☑Add chicken, canned tuna, or beans (black
beans, kidney beans, chickpeas, soybeans) to a
salad
☑Add vegetables to add bulk to brown rice,
couscous, or barley salad
Grain and Bean Salads
☑Combine three different beans with vegetables,
herbs, and a vinegar-bad dressing
LEGUMES are versatile ☑Add beans or lentils to soups, chili, salads, pasta, rice, pizza, casroles, and pasta sauces ☑Legumes also make great dips; spread hummus on sandwiches or u it as a dip
NUTS, SEEDS, and DRIED FRUITS are nature’s bounty ☑Add the to cereals, salads, and vegetables ☑They are good sources of fiber, but contain little water
☑Caution: nuts and eds are higher in calories and fat; eat them in moderation
come acrossU WHOLE GRAINS ☑The USDA MyPlate recommends that half of
grains eaten should be whole grains
☑U whole grain pasta, rice, cereal, and bread
☑It is important to eat whole grain products
in the place of refined grain products, ratherexerci可数吗
than adding whole grain products in order to
meet your fat and calorie goals
家务的英文What is Fiber?
Fiber is a material found only in plant food; it is esntially the cell walls of plants. Our digestive systems cannot digest or break down fiber. For this reason, fiber is sometimes referred to as “bulk” or “roughage.” Whole grains, fruits, and vegetables are all excellent sources of fiber.
There are two major types of fiber: soluble and insoluble.
Soluble Fiber
This type of fiber is found mostly in legumes (beans), oatmeal,
barley, broccoli, and citrus fruits. An especially rich source of
soluble fiber is oat bran. Soluble fiber has been shown to lower
cholesterol and improve blood gluco levels. “Soluble” refers英语四级分数计算
to the fact that it can be dissolved in water.
Insoluble Fiber
This type of fiber is found mostly in the skins of
fruits and vegetables and in whole grain products考研英语二分数线
and wheat bran. Insoluble fiber speeds the passage
of material through the gastrointestinal system, thus
helping the body get rid of waste. The term
“insoluble” refers to the fact that this type of fiber
cannot be dissolved in water.
Diabetes Prevention, Weight Loss, and Fiber Fiber can be especially helpful for people trying to lo weight and prevent type 2 diabetes.
Here are three reasons why fiber can help with weight loss:
1. High-fiber foods tend to be low in fat and calories.
Remember that fiber is found only in plant foods, not in animal
products. Plant-bad foods are generally low in fat and
calories.Continue to pay attention to portion-size and the way you
prepare food - there is a big differencebetween broccoli
jps
covered with butter or chee sauceandbroccoli steamed
with lemon juice or herb asonings.
2. Many high-fiber foods take longer to chew and therefore
allow time for your body to realize that you are full.
Since fiber needs to be chewed, it slows down the eating process.
This allows the body time to “catch up” and feel full, which in
turn can help prevent overeating.
3. By absorbing water, fiber creates bulk and can help you feel
full.
Fiber has an absorbent quality, just like a sponge. It allows
water to remain in the stomach and intestines longer than it
otherwi would. This creates “bulk,” which makes you feel full
longer and as a result makes it less likely that you will overeat
during the day.
