mardi 24 février 2015
Eat more vegetables
Getting into the habit of eating more veg can help you lose weight and keep it off. There are so many ways to pack more veg into your favourite meals.
fibre, vitamins and minerals. But what
have they got to do with losing weight?
Because they contain fibre, vegetables
fill you up without packing a big calorie
punch (depending on how they are
cooked of course).
So, make veg a big part of your efforts
to lose weight, and you can eat
filling, satisfying meals – and avoid
between-meal hunger pangs – without
exceeding your daily calorie allowance.
Try these 10 tips to fit more vegetables
into your diet.
• Aim to make your meal more filling
by adding vegetables, and then cut
back on another, high-calorie ingredient
or food, or simply eat less. This way, you
can feel full while eating fewer calories.
• Add beans, lentils and pulses to
stews, bakes and salads.
• Aim for two portions of veg on your
plate. If you’re having shepherd’s pie,
have some peas with it too. Add carrots
and broccoli to a roast dinner.
• Eat more salad or vegetable-based
dishes. One meal can provide several
portions of your 5 A Day. For protein,
you could add a boiled egg, chicken
slices or cooked lentils. For example,
start with some lettuce and add sliced
tomatoes, red onion, apples, pears,
celery, cooked beetroot, grated raw
carrot and a hard-boiled egg.
• Have vegetables as snacks. Baby
carrots, radishes, and sugar snap peas
all make ideal snack food. They’re
convenient, easy to pack in handy
portions and they require very little
preparation.
• Swap sauces based on cheese or
cream – on pasta, rice or a baked
potato – for tomato or vegetable-based
sauces. Throw in some kidney beans
or chickpeas to make the sauce extra
filling. These same ingredients can
make a filling vegetable or bean-based
soups as well.
• Add some crunch to your lunchtime
sandwiches with lettuce, tomatoes,
cucumber or grated carrot. This will
help fill you up.
• Stock up on frozen vegetables.
They’re quick and easy to prepare
in the microwave or on the hob.
You can choose single vegetables –
such as peas, carrots, green beans
or cauliflower – or mixed veg.
• Cooked breakfast? Swap a fried
tomato or mushroom for a grilled
tomato or mushroom. Or, try an
omelette stuffed with onion and
peppers.
• Add green, leafy veg to soups or
stews. Veg such as kale or swiss chard
are loaded with calcium and iron. This
is a really easy way to incorporate them
into your meals.
5 A Day portion sizes
A portion of fruit or veg is 80g.
Fresh, frozen, tinned, dried and
juiced fruit and veg all count to -wards your 5 A Day. Use the rough
guide below to work out whether
you’re eating your 5 A DAY:
• Half a grapefruit
• An apple
• 2 plums or satsumas
• 3 heaped tablespoons of peas,
sweetcorn, beans or pulses
• 2 broccoli spears
• A dessert bowl of salad leaves
A 5 A Day portion of dried fruit
is around 30g. This is about one
heaped tablespoon of raisins.
Not one of your 5 A Day
They may be vegetables but they
do not count towards your 5 A Day.
• Potatoes – including jacket pota-toes, chips and crisps
• Yams
• Cassava
• Plantain
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