A mini guide to healthier food choices in stores
Sometimes you need to buy food and groceries carefully, which is the first step in your health efforts.
Cereals and bread – the most important thing is to find products that contain enough fiber (which stimulates digestion) and gives a feeling of satiety.
Choose:
Bread – having at least 2 g of fiber (per piece) and cereals with at least 3 g of fiber per meal.
Oat-half a cup of oatmeal contains 150 g of calories, 3 g of fat, 4 g of fiber and very little sugar. One package of instant oats with regular taste (slightly less than a cup) contains 100 g of calories, 2 g of fat (without saturated), 3 g of fiber and no sugar.
Avoid:
Cereal products — which seem different from what they are. A small package of 60 grams can contain as many as 200 calories, 6 grams of fat and 21 grams of sugar.
Biscuits-containing partially hydrogenated vegetable fats. if the packaging says “partially hydrogenated” it means products that contain trans fats (harmful to the heart).
Dairy Products
Choose products that provide at least 30% of the body’s daily needs for calcium.
Choose:
Soy milk – which will supply the body with calcium and vitamins. Only 240 g of soy milk (vanilla flavored) contains 90 calories, 3 g of fat and 300 mg of calcium.
Low-fat mozzarella – one quarter of a cup has only 70 calories, 4 g of fat and gives up to 400 mg of calcium.
Low-fat yogurt – one serving (240g) of delicious low-fat yogurt contains about 120 calories, 15 g of sugar and 35% of the recommended dietary supplement (RDA) calcium.
Avoid
Flavored milk – a drink based on sweetened milk can be an excellent source of calcium but often contains a large amount of calories, fat and sugar.
Industrial frappe – sometimes contains a larger amount of sugar (46g) than a can of carbonated drink.
Meat
These foods are the best source of protein, are slow to digest and give a feeling of satiety for a long time. The downside is that they can have a high percentage of fat and lead to clogged arteries. There are tips that can limit your daily fat intake to 20 g (1800 calories).
Choose
Chicken breasts have 100 calories, 12 g of fat. other parts of chicken do not have such a low caloric value.
Sliced ​​turkey breast is a great option for sandwiches. 20 grams contains 90 calories, 1.5 g of fat and 540 g of sodium.
Lean and ground beef in 90 g contains 132 calories, 5 g of fat while the same amount of lean veal contains 7 g of fat and 186 calories.
Roast pork – 90 g of lean pork roast meat has 116 calories, 4.5 g of fat and 17 g of protein.
Shrimp are a low-fat source of protein. In 90 g (about 12 medium-sized crabs) it gives the body 90 calories, 1.5 g of fat.
Fish from colder waters – wild salmon, tuna, mackerel, herring are the best source of omega-3 unsaturated fatty acids.
Avoid
Full-fat sausages – with a large amount of sodium. Only one pair of sausages contains 281 calories, 25 g of fat, and they endanger the work of the heart, to which 719 g of sodium contributes.
Beef ribs – a piece of 90 g contains 330 calories and 31 g of fat.
Tuna salad – because only half a cup of pre-prepared delicious tuna contains 330 calories, 28 g of fat. it is better to prepare a homemade tuna salad of 90 g of tuna and one tablespoon of mayonnaise that will contain only 164 calories and 8 g of fat. so you get a meal lighter by as much as 166 calories.
Important tips:
Muesli – only half a cup can have as many as 250 calories. Choose muesli with a lower energy value. Read the ingredients carefully or make a homemade mixture of cereals (oats, ground wholemeal rice) which significantly reduces calories and increases unso fiber.
Iceberg lettuce – choose as many green vegetables or dark green vegetables as possible because they are healthier. Chard leaves, spinach, kale are among the most nutritious foods, so they should often be on the menu.
Fat-free salad dressing – Most salad dressings are full of sugar, sodium and preservatives. A small amount of fat is enough for optimal absorption of antioxidants from vegetables – scientists from Purdu University have determined. Choose toppings that contain olive oil, vinegar and herbs in stores when shopping.
Avoid
Banana chips-half a cup contains 180 calories and 10 g of fat (9 are saturated) and it’s like eating a fruit bowl with a ball of butter on top.
Reduce your intake of sweet fruit drinks because they have a lot of sugar and calories. For example, a delicious 450 ml mango drink contains 300 calories and 60 g of sugar, so you should be careful.