Healthy Eating without the Extra Calories

When embarking on a healthy eating journey, some people find paying attention to calorie intake beneficial and others prefer to be mindful of but not focused on calories. I am all about what works for the individual! For those who find it helpful to be aware of their calorie intake and who are looking to cut back on calories but not eat less, here are some easy ways to eat healthily without the extra calories:

Protein

• Make an omelette using 1 whole egg and 1 egg white instead of 2 whole eggs
• Purchase meat trimmed of excess fat and avoid fatty cuts of meat
• Opt for lean turkey, chicken and pork 3-4 x weekly
• Try vegetarian proteins such as legumes in replace of meat
• Purchase a bamboo steamer and try steaming more often than frying and roasting

Fats

• Stick to 1 tbsp. fat per meal (eg 1 tbsp. chopped nuts, olive oil or nut butter)
• Limit yourself to ¼ avocado per meal or snack
• Cook with olive oil spray instead of olive oil straight from the bottle
• Try 50% almond milk and 50% coconut milk instead of 100% coconut milk

Carbohydrates

• Keep carbohydrate portion to ¼ plate per meal (not including vegetables – vegetables should be 1/2 plate)
• Try an open sandwich using 1 slice of bread and adding extra salad on top
• If eating out order an entrée size pasta/rice dish and have with a side salad
• Try zucchini noodles instead of pasta or cauliflower rice instead of rice

Snacks

• Be mindful of store-bought juices/smoothies and try eating the whole fruit instead or make your own juice/smoothie
• Make oil free dips at home using extra lemon juice or a splash of water instead of oil
• Snack on vegetables for extra fibre helping you feel fuller for longer
• Portion off some of your breakfast or lunch and eat as a snack later in the day

Undoubtedly, one of the best ways to eat less without feeling hungry is by making sure your plate contains the best wholefood food choices at each meal and snack, including:

1. A source of protein for satiety and blood sugar regulation eg lean chicken, turkey, eggs, yoghurt, cheese, beef, lamb, veal, fish, legumes, tofu/tempeh
2. Low GI slow-release carbohydrates rich in fibre to prevent spikes in blood sugar and energy lows eg brown rice, quinoa, legumes, sweet potato and seedy bread
3. A serve of fat to increase satiety eg avocado, nut butter, nuts/seeds and olive oil
4. A serve of fibre-rich vegetables including cauliflower, broccoli, leafy-greens and cabbage