All the people who try to eat healthy and balanced know that we should eat in small portions, few times a day. This way, we improve our digestion and prevent ourselves from overeating. But controlling oneself can be very tiring and confusing at first.
When talking about this, people often have in mind the picture of some tables, of watching the time, measuring foods on scales, and thinking how tiresome it would be to look at those tables that could help them. To be honest, there really is no other way, but once you catch the scheme, it becomes much, much easier. Just like with any other new stuff we learn. At the beginning of the process, you will look up the tables more often, you will check, measure… but it gets easier and you will shortly be able to prepare your meals/ snacks without consulting tables.
To control your portions and their caloric values is very important for two things: firstly, if you want to lose weight, and secondly, if you want to maintain your ideal weight. It is also of vital importance to eat variously, meaning not too much or none of some foods. We need them all! Our bodies need all the nutrients in specific amounts, so if you, for example, avoid fats or carbs, it could have more bad than good effects for you.
In order to help you, we made a list of some foods and their caloric values that you could eat for your snack or even a meal.
Here it is:
1 cup of raspberries – 100 kcal
1 cup of blueberries – 85 kcal
1 big egg – 70/80 kcal
1 cup of broccoli – 95 kcal
½ baked potato – 85 kcal
1 cup of green tea with 1 tsp of honey – 65 kcal
2 cups of fresh spinach with 1.5 tsp of extra vergin olive oil – 75 kcal
1 slice of whole grains bread – 5k cal
2 cups of watermelon – 90 kcal
1 cup of wine (red or white) – 95/100 kcal
1 apple – 70 kcal
2 kiwis – 95 kcal
13 almonds – 90 kcal
20 g of chocolate – 95 kcal
1 small baked batata – 55 kcal
½ cup of law fat yoghurt – 85 kcal
2 cups buttered popcorn – 95 kcal
2 tsp of peanut butter – 65 kcal
2 figs – 75 kcal
1/3 of quinoa – 85 kcal
But what seems to be the bigger problem than what to eat to people who try to eat healthier, is the time of meals. Here we think on meals and snacks when we are not at home, when we are at work or at schools. So here are few more tips and solutions to help you eat healthy and balanced when out of home.
• Apple (medium size) – 80 kcal
• Banana (medium size) – 90 kcal
• Orange (medium size) – 65 kcal
• Pear (medium size) – 100 kcal
• Mandarin – 46 kcal
• Kiwi – 45 kcal
• 1 small portion of wild berires – 50 to 90 kcal
• Tomato – 25 kcal
• Celery stick – 10 kcal
• Red pepper (medium size) – 20 kcal
• Carrot – 27 kcal
• Mushrooms (100g) – 15/20 kcal
• Almond milk (1 cup / 250 ml) – 70 kcal
• Soy milk (1 cup / 250 ml) – 60 kcal
• Tuna drained (60 g) – 70 kcal
• Shrimps cooked (60 g) – 84 kcal
Beside good looks, portions and calories control will bring you some more benefits. You will notice more energy, you’ll feel better, dashing, more concentrated, your sleep will improve, your skin and hair will get more shiny. We think this is enough reasons to encourage you to start with this practice.