Vaata ja võrdle, kui palju võib erineda ühe toidu kaloraaž

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Feb 12, 2018 at 11:24am PST

Toitumisnõustaja Paula Norris postitab aeg-ajalt Instagrami pilte ühest toidust, mis on valmistatud kahel erineval moel. Kuigi pealtnäha pole söökide erinevus suur, erineb nendest saadav energia üle 400 kilokalori.

Norris ei poolda dieete ja suuri muutusi söömisharjumustes, sest enamasti on nende mõju lühiajaline. Raskeid dieete ei suudeta kaua järgida ja need on lihtsalt masendavad. Alates sellest ajast, kui Norris toitumist õppima hakkas, on ta oma söömises teinud väikeseid muudatusi, mis ei ole endast oluliselt märku andnud, edastab Bored Panda.

Oma kodus süüa valmistades on ta vähehaaval asendanud kaloririkkad toidud selliste söökidega, milles on rohkem valku, vähem süsivesikuid ning kaloreid ja mida saab tänu sellele ka rohkem süüa. Väikesed muudatused ühes portsjonis annavad kokku liites juba märgatava mõju kehakaalule.

Paula Norrise postitab sageli fotosid toodukordadest, kus ta on välja toonud söögi kaloraaži ja toitainesisalduse. See on suureks abiks neile, kes püüavad toiduasendustega vähem kaloreid tarbida ja mitte samal ajal näljatunnet kannatada.

 

No change in ingredients - just different amounts! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?180g steak (untrimmed) ?1tsp Oil (to cook steak) ?2 cups Lettuce ?4 rings Red Onion ?50g Avocado ?1cup Cooked Rice Noodles ?30g Cucumber ?2 Cherry Tomatoes ?2 tsp Sesame Oil ?2 tsp Lime Juice ?1 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One the Right: ?? ?100g steak (trimmed) and grilled (without oil) ?2 cups Lettuce ?4 rings Red Onion ?25g Avocado ?1/2cup Cooked Rice Noodles ?50g Cucumber ?4 Cherry Tomatoes ?1/2 medium Carrot ?1 tsp Sesame Oil ?2 tsp Lime Juice ?2 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes have equal amounts of garlic, mint, coriander, chilli and ginger]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Jan 24, 2018 at 12:07pm PST

 

Yes - I KNOW this one is obvious ? but at this time of year it’s a good reminder to put some lower calorie snacks out instead of or alongside those chips so you’ve got a healthier option. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We graze a lot more at this time of year so reaching for a handful of air popped popcorn instead of chips will save yours some cals ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While Xmas is about enjoying good food and good company, don’t treat it as a complete write off.. make some healthier choices where possible ???

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Dec 21, 2017 at 12:28pm PST

 

HEALTHY PASTA? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While pasta is not the devil, it gets a bad wrap. The portion size and what we load it up with can be an issue, it’s easy for the cals to add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰️On the left ? 2 tsp EVOO ? 200g chicken ? 30g semi-trimmed bacon ? 2 cups cooked pasta ? 30g full fat cheddar ? 2 large Florets Broccoli, 1 medium mushroom ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️Easy swaps to get the dish on the right⠀⠀⠀⠀⠀⠀⠀⠀⠀ ?100g chicken (cooked in a little water instead of oil) ? 1 cup cooked Pasta ? 1 tsp capers ? 10g Low Fat cheddar ? 1/4 large capsicum, 4 large florets Broccoli, 2 medium mushrooms ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes contain 100ml passata, 1Tbsp tomato paste, garlic clove, 1/4 red onion, 2 anchovies, Chilli, herbs, salt and pepper]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Dec 19, 2017 at 11:45am PST

 

EASY WAYS TO SAVE CALS IN YOUR STIR FRY ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?2 tsp oil for cooking ?1Tbsp Sweet Chilli Sauce ?280g Chicken (1 medium breast) ?1 cup Brown Rice ?Half the amount of Veg (1/4 red capsicum, 1/2 small carrot, 1 Medium Mushroom, 2 pieces Broccolini) ?2 tsp Soy sauce, 2 tsp Oyster sauce, 2 tsp Lime Juice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Healthy Swaps on the Right: ?No oil for cooking (you can use water or the sauce instead) ?1tsp Sriracha instead of Sweet Chilli (it’s stronger flavour means you need less) ?150g chicken ?1/2 cup Brown Rice ?Double the Veg. (1/2 red capsicum, 1 medium carrot, 2 Medium Mushrooms, 1/2 bunch Broccolini) ? 2 tsp Soy sauce, 2 tsp Oyster sauce, 2 tsp Lime Juice

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Nov 18, 2017 at 1:18pm PST

 

HEALTHY SWAPS FOR YOUR LASAGNE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One the left (per serve) ?150g Standard Mince ?2tsp oil to cook mince ?100g cream ?40g Cheese for white sauce and to top ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right (per serve) ?100g lean Mince ?Use water to cook in fry pan (less need for Oil when you’re using so many tasty ingredients!) ?1/2 Medium Carrot ?1/4 large Zucchini ?Replace 100g cream with 75g Ricotta + 25ml milk (to get right consistency) ?12g Parmesan cheese to top. Parmesan has a sharper flavour which means you need less on top. Using Ricotta for white sauce means you can go without cheese ??[Both contain 1/4 brown onion, 1 lasagne sheet, 35g tomato paste, 1/4 tin tomatoes, chilli, thyme, oregano and parsley per serve]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Nov 15, 2017 at 11:52am PST

 

SPOT THE DIFFERENCE _______________________________________________________ Meal on the left has ?300g chicken breast (medium sized breast) pan fried in 1tsp oil ?Mayonaise dressing ?Bacon rasher ?Croutons baked with 1tsp oil ?15g Parmesan cheese _______________________________________________________ The salad on the right has ?120g chicken grilled without added fat ?Add Red Onion for flavour (since you're omitting Bacon!) ?Additional Cherry tomatoes and carrot for bulk since you're using less chicken ?Croutons baked without oil ?Dressing made on 1Tbsp natural yoghurt + 1 tsp Dijon mustard + garlic (which is actually delicious) ?5g Parmesan cheese [Both have the same amount of lettuce, bread and anchovies]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Oct 21, 2017 at 2:20pm PDT

 

CAULI RICE Vs RICE _______________________________________________________ ?Not saying rice is unhealthy but switching it out for cauli rice occasionally can save some calories. Cauli rice can be used as a base to curries and stews, for salad bowls, to top mince pies, as a side for fish or chicken. ?Cauli rice is especially good when the main part of the dish is rich (like with curries and stews) [Food in pic is 1 cup of each]

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Oct 3, 2017 at 2:03am PDT

 

PICK YOUR PORTIONS Same bowl, filled differently ______________________________________________________ The calories in the bowl on the left quickly add up because of - Large amount of rice (1 cup cooked) - Half an Avo (even though it is healthy- it is still energy dense) - Extra seeds (same disclaimer as the Avo) - Mayonnaise dressing _______________________________________________________ The bowl on the right has - 1/3 cup cooked rice - 1/4 Avocado ? - 1 tsp seeds - Tahini + lemon juice for dressingl

A post shared by Paula Norris, Dietitian ?? (@movingdietitian) on Oct 9, 2017 at 2:20pm PDT