Читать книгу Skinnytaste Cookbook - Gina Homolka - Страница 17

While all food contains calories, some are better than others at helping your body look and feel its best. In other words, the quality of your calories counts as much as the quantity. These ‘high-quality calories’ come from healthy fats, lean protein and high-fibre carbohydrates.

While exact calorie needs depend upon a variety of factors (height, weight, activity levels, etc.), an intake of around 1,500 to 1,600 calories per day will lead to a healthy weight loss of about two pounds per week for most women. (For extra help keeping track, use a free calorie counter app, such as myfitnesspal.com.)

An ideal meal combines at least two of these three groups to help you feel full, maintain normal blood sugar levels, stop you from overeating and promote a healthy glow from the inside out. Create your own meals and snacks by picking foods from at least two of these three categories:

Healthy Fats

Monounsaturated and polyunsaturated fats help improve blood cholesterol levels, which reduces your risk of heart disease. Plus, they’re filling, so they contribute to weight control.

TRY: olives, avocados, hummus, peanut butter, hazelnuts, almonds, cashews, pumpkin seeds, sesame seeds and olive oil

Lean Protein

Lean protein is super-satisfying and low in saturated fat, which is a huge help for weight loss and heart health. Protein also provides building material for muscles, and muscles are your friends. In addition to making your body look sexy and sculpted, they burn calories ALL THE TIME, even when you’re asleep.

TRY: eggs, beans, tofu, edamame, turkey, roast beef, pork fillet, fat-free Greek yoghurt, low-fat milk, nuts and nut butters, seeds and fish

High-Fibre Carbohydrates

Fibre is a type of indigestible carbohydrate that slows carbohydrate digestion, blunting the rise in blood sugar and keeping hunger at bay. It’s also linked to reduced risk of heart disease and diabetes.

TRY: oatmeal, nuts and seeds, fruit, beans, peas, wholemeal bread, whole wheat pasta, whole grains (like brown rice, quinoa and popcorn) and vegetables