When it comes to allowances, we always think in terms of money. However, the definition can be broader. Allowances can be applied in the areas of nutrition as well.
Allowances here refers to how much you should eat for each meal. That is how many calories for breakfast, lunch, dinner and snacks.
Crazy as it may sound, studies has shown that individuals who has able to reduce their weight and those who have lived healthily, they practice having certain allowances in their meals and not chowing down all that they come across.
Generally you should consume 400 calories for breakfast, 700 calories for lunch, 500 calories for dinner and 400 calories for snacks which brings to a total of 2,000 calories.
Maybe next time we shall go deeper in calories then...
Wednesday, 6 February 2013
Tuesday, 5 February 2013
Fullness doesn't guarantee Goodness
Almost all the time when we had enough to eat, we feel satisfied. The satisfaction comes from a accomplished like feeling knowing that we have fulfilled the need of our gut and staying far away from hunger.
When we feel full, we have a denial like feeling that suggests us that we had enough of nutrients ingested as well.
Studies have shown that having enough calories doesn't mean you have enough nutrient. Enough calories here is defined as having enough to eat, feeling full and satisfied with the meal. Enough nutrients means that you have had the right amount of carbs, protein, fats, vitamins, minerals, fiber and water.
There have also been studies suggesting that because we don't have enough nutrients in our diet, generally in a population, up to 70% are deprived of nutrients. 70% is a very high amount which means 7 out of 10 of us belong in this category.
Therefore, in a day this is what you have to look for, the least:
1. Drink plain water rather soft drinks.
2. Go for white rice than fried rice.
3. Have 2 fruits a day. One at 10am and the other at 4pm.
4. Have 1 serving of green leafy vegetable during lunch and dinner.
5. Reduce sugar in coffee and tea.
Remember fullness doesn't guarantee goodness.
Get moving!
When we feel full, we have a denial like feeling that suggests us that we had enough of nutrients ingested as well.
Studies have shown that having enough calories doesn't mean you have enough nutrient. Enough calories here is defined as having enough to eat, feeling full and satisfied with the meal. Enough nutrients means that you have had the right amount of carbs, protein, fats, vitamins, minerals, fiber and water.
There have also been studies suggesting that because we don't have enough nutrients in our diet, generally in a population, up to 70% are deprived of nutrients. 70% is a very high amount which means 7 out of 10 of us belong in this category.
Therefore, in a day this is what you have to look for, the least:
1. Drink plain water rather soft drinks.
2. Go for white rice than fried rice.
3. Have 2 fruits a day. One at 10am and the other at 4pm.
4. Have 1 serving of green leafy vegetable during lunch and dinner.
5. Reduce sugar in coffee and tea.
Remember fullness doesn't guarantee goodness.
Get moving!
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