Many times we stick to a certain diet that is prescribed by our dietician and still fail to attain our goals. In such a scenario, there can be two explanations. Either you are skipping exercises which are as important as your diet or you are following your diet wrongly. With small changes like reducing the amount of energy-dense ingredients and increasing servings of low calorie or low energy-dense food can have a drastic change. Scroll down to see how small unnoticeable alterations can affect calorie intake of your meals.
Chicken Thai Spot
Option 1 (922 cals)
130g rice noodles, ½ carrot, 3 snow peas, 2tsp cooking oil, 200g cooked chicken thigh, 1tbsp soy sauce, ¼ red onion, 1tbsp lime juice, ½ tsp fish sauce, ½ egg
Option 2 (532 cals)
70g rice noodles, 1 carrot, 8 snow peas, 1tsp cooking oil, 120g cooked chicken breast, 1bunch Chinese spinach, 1tbsp soy sauce, ¼ red onion, 1tbsp lime juice, ½ tsp fish sauce, ½ egg
From the above ingredients, it’s evident that reducing the amount of fat rich ingredients like cooking oil, rice noodles, and chicken and increasing quantity of less energy dense items like carrot and snow peas can considerably affect calorie intake.
The pasta itself is not bad for health. What determines the calorie intake of pasta dish is the size of its servings and type of fillings.
Option 1 (800 cals)
200g chicken, 2 large florets broccoli, 1 medium mushroom, 2 tsp EVOO, 2 cups pasta, 30g full-fat cheddar, 100 ml passata, ¼ red onion, chili, salt, pepper, garlic clove, 1tbsp tomato paste, 2 anchovies
Option 2 ( 380 cals)
100g chicken (cooked in water and not oil), 4 large florets broccoli, 2 medium mushrooms, ¼ large capsicum, 1 cup pasta, 10g low-fat cheddar, 1tsp Casper, 100 ml passata, ¼ red onion, chili, salt, pepper, garlic clove, 1tbsp tomato paste, 2 anchovies
A large burrito wrap can add up to 100 cals to your regular size of a burrito. But altering and adding a few ingredients can save up to 300 cals.
Large Wrap (920 cals)
160g regular mince, 40g cheese, 50g Avocado, 1 lettuce, 1tsp oil for cooking, 1/2 tin tomato, ½ brown onion, Taco seasoning
Medium Wrap (520 cals)
100g extra lean mince, 20g low-fat cheese, 25g Avocado, 1 lettuce, 50g black beans, a ½ medium carrot, 1/3 zucchini, 1/2 tin tomato, ½ brown onion, Taco seasoning
One can easily incorporate a healthy bowl of oats in their diet. Unprocessed and uncooked oats don’t look much in the bowl. But if you are aiming to save a few calories you can switch large bowl (354 cals) with a smaller bowl (251 cals) and some fruit. You can save the equivalent of 5 kg of calories per year.
Hummus is a well-known healthy snack. But the same quantity of hummus from different brands can deliver a different amount of calories. The hummus with low oil content may have around 61 cals while one with a considerable amount of oil may have around 167 cals. Therefore opt for one which has 500-650kJ/120-150cals per 100g.