Showing posts with label healthy foods. Show all posts

THE DIET PLAN : WHAT SHOULD I EAT?

Nutrient-dense, low calorie foods are the secret to losing weight and keeping it off. Your goal for the next 2 weeks is to choose foods that have the highest nutritional value. This means choosing foods that are rich in nutrients and low in calories.  Try to aim for a balanced diet that includes whole grains, healthy fats and lean proteins at every meal
Whole foods are the best form of nutrition. The term "whole foods” refers literally to food in its whole form, with minimal processing to keep it as close to its original form as possible. For example, visualize a whole apple and compare this to a glass of apple juice. The juice on its own does not contain the skin, seeds or fleshy center. However, the whole apple offers all the goodness of the entire fruit and consequently offers greater health properties. This example applies to most all foods, so choosing "whole foods” over processed foods means you get the richest supply of nutrients possible.
Color is important! Antioxidants called "polyphenols” are responsible for the brightly colored pigments (vibrant reds, greens, blues and purples) of many fruits and vegetables. By keeping your food choices colorful, not only do you get a gorgeous looking meal, but you’ll also benefit from the positive health impact these colorful foods provide.
source: appliednutrition.com
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SOUP DIET RECIPE : Hot and sour mushroom soup

Ingredients
160g  pack sugar snaps
250g  pack of exotic mushrooms
250g/9oz  button mushrooms, large ones sliced
 juice of ½ lime
 handful fresh beansprouts
 handful fresh coriander leaves
 handful fresh basil
1  red chilli, deseeded and sliced
1tbsp  sunflower oil
2  onions, peeled and chopped
2  carrots, peeled and chopped
2  sticks celery, chopped
3  cloves garlic, peeled and halved
5cm/2in  piece fresh ginger, peeled and chopped
1  lemon grass stalk, chopped
1-2  red chillies, deseeded and chopped
2  star anise
1  cinnamon bark
1  tbsp  dark soy sauce

Method
First, make broth; heat oil in a large pan. Add onions, carrots, celery, garlic and ginger. Cook for 2-3 mins until soft, then pour in 2l/31⁄2pt water and season.

Add lemon grass, chilli, star anise, cinnamon bark and soy sauce. Bring to the boil then reduce and simmer for about 45 mins. Turn heat off and leave flavours to mingle.

Add sugar snaps to pan of boiling salted water and cook for about 2-3 mins. Then drain and refresh in cold water. Put to one side.

Strain broth and pour into a clean pan. Simmer, then add mushrooms and a squeeze of lime. Cook for 5-8 mins, then add sugar snaps and cook for 1 min. To serve, ladle broth over a few beansprouts in bowls. Top with coriander, basil and chilli.
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How to choose the right calorie level for your 7-day meal plans

Our menus are simple to follow and designed by EatingWell’s nutrition staff with a variety of healthy, delicious recipes, an abundance of whole grains to help you feel full, and healthy amounts of fresh fruits and low-fat dairy foods to make sure you are meeting your basic needs for calcium, protein and other essential nutrients while you are dieting. Our menus come in five calorie levels: 1,200, 1,400, 1,600, 1,800 and 2,000, and are rounded out with healthy snacks to keep your diet interesting and help you to feel satisfied.
You’re likely to lose weight on any of these plans since shedding pounds is a matter of consuming fewer calories than you expend and most women eat more than 1,800 calories a day and most men eat more than 2,000 calories a day.

So, how to choose what level is best for you? One option is to take a simple approach: If you’re a relatively small person or someone who doesn’t have much weight to lose, shoot for a lower-calorie goal. (The lower you go, the faster you lose—but there’s no point in setting up unrealistic expectations if you can’t meet them.) If you’re a tall person or someone who is carrying quite a few extra pounds or if you’re a very active person, you’ll probably do quite well on the higher-calorie plan. If you’re not sure, start in the middle (for women start at 1,600 calories; for men start at 1,800 calories), and adjust up or down based on how satisfied you’re feeling—both physically and about how quickly you’re losing weight.
source: http://www.eatingwell.com
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