Filling Breakfasts (around 250 calories)

Porridge

Porridge made from 2tbsp porridge oats and 150ml each of skimmed milk and water. Sweeten with artificial sweetener and top with raspberries. Plus 1 orange.

Beans on toast

1 slice wholemeal toast topped with 1tsp low-fat spread and 1 small can baked beans.

Boiled egg and toast

1 boiled egg with 1 slice wholemeal toast topped with 1tsp low-fat spread. Plus 1 pear.

Peanut butter on toast

2 slices wholemeal toast with 1tbsp peanut butter and a bowl of strawberries.

Fruit salad with oats

Make a fruit salad from 1 orange, 1 apple and 1 kiwi fruit topped with ½ small pot low-fat natural yoghurt and 1tbsp oats.

Filling lunches (around 350 calories)

Pasta and bean salad

Make a salad using ½ small red onion, a handful of mangetout, French beans, baby sweetcorn, 5tbsp red kidney beans (in water), 5tbsp cooked wholewheat pasta and 1tbsp fat-free dressing.

Jacket potato with egg mayo

1 jacket potato with 1 hard-boiled egg mixed with cress and 2tsp reduced-calorie mayo, served with salad with fat-free dressing.

Lentil soup

½ carton fresh lentil soup with 1 small wholemeal roll filled with 1tbsp low-fat soft cheese and salad. Plus 1 small pot fat-free fruit yogurt.

Tuna nicoise salad

Top salad leaves with ½ small can tuna in water, lightly-steamed green beans, 1 quartered hard-boiled egg, 5 cherry tomatoes, 5 small new potatoes in their skins, 5 olives and balsamic vinegar.

Hummus and pitta

5tbsp reduced-fat hummus with 1 wholemeal pitta bread and vegetable crudités. Plus 1 kiwi fruit.

Filling dinners (around 450 calories)

Spaghetti Bolognese

Dry fry 100g extra-lean minced beef until cooked. Add ½ jar ready-made low-fat Bolognese sauce and sliced mushrooms. Simmer till cooked and serve with a 150g cooked wholewheat spaghetti and salad with fat-free dressing.

Creamy tuna, broccoli and sweetcorn pasta

Mix 150g cooked wholewheat pasta twists with ½ small can tuna, 3tbsp sweetcorn, broccoli florets and 2tbsp low-fat soft cheese with garlic and herbs. Heat through and serve with salad and fat-free dressing. Plus 1 bowl fruit salad.

Salmon supper

1 grilled salmon steak with 3 new potatoes in their skins and lightly-steamed vegetables.

Cheese and mushroom omelette

Make an omelette in a non-stick frying pan with 2 beaten eggs, 1tbsp skimmed milk, a handful of sliced mushrooms and 2tbsp grated reduced-fat Cheddar cheese. Serve with salad and fat-free dressing and a 10cm piece Granary baguette.

Jacket potato with beans and cheese

1 jacket potato with 1 small can baked beans, 2tbsp reduced-fat Cheddar cheese, salad and fat-free dressing.

Healthy and filling snacks (around 150 calories)

5 handfuls of air-popped plain popcorn
25g packet of unsalted peanuts
1 orange, 1 apple and 1 kiwi fruit
1 slice wholemeal bread with 1 hard-boiled egg and salad.
½ carton fresh vegetable soup.

(Source: health-heaven)

1. Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. You’ll become aware of every bite.

2. Go All DIY
Throwing something together for yourself at home is almost always going to involve fewer calories than dining out. You can control the ingredients and the portion sizes. For nights you’re too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you’ll have leftovers.

3. Plan Ahead
Know when you’re going to eat and what you’re going to eat. Plan it out at the beginning of the day and the week so that you’re not scrambling when you’re hungry. This helps you resist the temptation of fast-food restaurants or pastries in the break room.

4. Eat Often
Aim for three healthy meals and two small snacks a day, which means you’re eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. Eating more often keeps your metabolism humming, and prevents you from getting super hungry.

5. Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers “limit their exposure to temptations, and have a repertoire of healthy foods they pull from regularly.”

6. Don’t Drink Sugar
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber.

7. Veg—and Fruit—Up
Aim to have fruits and vegetables make up half of each meal. Your breakfast should be half fruit, and your lunch and dinner, half veggies, snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.

8. What’s Your Intake?
Count your calories, if only for a few days. Most people hate doing it, but it’s the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television. You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.

9. Take It Easy on Nut Butter
Athletes love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons.

10. Make Fiber Your Friend
“Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance.” Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don’t eat fiber two hours before you head out.)

11. Eat real Food
The more packaged and processed foods you eat, the less satisfied you feel. A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers. Pack an apple for emergencies.

12. Pay Attention
Before you reach for a snack, make sure you’re really hungry. You may just need to step away from your desk for 15 minutes and chill out.

13. Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.

14. Downsize Your Settings
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized-a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch-and your serving dishes off the table.

15. Treat Trap
After a long workout, set a limit of reward calories. “A safe number is 200 reward calories, and if you went for a really, really long workout, 400 calories.” Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.

16. Get On Board
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy’s Lauren Antonucci gives the benefits or drawbacks of each.

THE BEST
NUTS Great combination of unsaturated fat and filling fiber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.

THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.

17. Eat Right When Hungry
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. Don’t let yourself get too hungry, as it’s hard to stop eating.

18. Master Special Occasions
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to “save up” calories. Eat your normal meals and snacks so you’re not starving.

19. Set Reasonable Expectations
Trying to stay at your lowest weight is like trying to stay at your peak fitness year round. When you dial back training, expect to put on a few pounds.

20. Cross-train to Blast Calories
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories 

(Source: health-heaven)

Signs that you are a binge eater:

Feelings of being out of control
Frequently eat large portions of food
Hiding food and eating in private
Feeling guilty after overeating
Yo-yo dieting
Feeling depressed
Having metabolic syndrome

How to Gain Control Over Binge Eating

Recognize that you have a binge eating disorder
Realize that it is normal to have a relapse while overcoming your binge eating
Enlist support from family, friends and a self-help group
Learn to eat naturally by eating only when you are hungry and never eating until you are full.
Eat frequent small meals throughout the day so you don’t get overly hungry and eat absentmindedly.
Be conscious of the kinds of food you put in your body
Practice mindful eating
Eat for health and energy rather than cravings
Try cognitive-behavior therapy or psychotherapy
Try an antidepressant
Find the motivation to exercise daily
Look for the silver lining – adapt a positive attitude

Benefits of overcoming binge eating:

Regain control over food
Lose weight
Better manage stress
Stop feeling like you have to hide your eating habits
Feel better about your body
Improve you overall health
Reduce chances of getting a life-threatening disease
Have more energy
Increase self-esteem  

And what can you do to stop a binge before it starts?

1. Already bought your Halloween candy? There’s still time to stop yourself. Save a bite-sized piece, eat it, and enjoy it. Give the rest to a homeless shelter. Don’t take it to work. Put your imagination to work on alternative treats to hand out - like raisins, cereal, pencils, party favors, etc. - and don’t feel guilty. You can count on your neighbors to provide chocolate to the kids.

2. Have a plan. Eat a nutritious snack before going to a party. Tell yourself you’ll eat just half of what’s served, then stick to your vow.

3. Plan active days off and vacations. Don’t assume you have to gain weight if you’re indulging. Compensate with physical activity.

4. Identify your triggers. For example, if you’re going to a family gathering, are you likely to feel resentful or guilty about long-standing differences with certain family members? Deal with these issues. Food can mask them but won’t make them disappear.

5. Distinguish between indulging and bingeing. Occasionally allow yourself to indulge without eating out of control. The tendency to engage in black-and-white thinking is the hallmark of a problem with food. “If you think one Snickers makes a disaster, then you might think, ‘Why not go all the way and really binge?’”

6. Snack often on nutritious foods to keep from getting overly hungry. Carry an insulated snack pack everywhere. It’s filled with foods such as dried and fresh fruits, baby carrots, nonfat yogurt, trail mix, whole-grain cereal, nuts, and baked chips. You have to defend yourself, you can’t go out into the modern ‘obese-ogenic’ environment and hope not to get fat, just as you wouldn’t go out in the rain without an umbrella and expect to not get wet.

(Source: health-heaven)

1. Wild salmon (rich in omega 3 fats and vitamin D)

2. Spinach - (rich in folic acid and soluble fiber)

3. Skim milk - (rich in Vitamin D and B12)

4. Ground flaxseeds (rich soluble fiber, omega 3 fats and folic acid)

5. Blackberries (rich in soluble fiber and folic acid)

6. Omega 3 fortified eggs - (rich in omega 3 fats, Vitamin D and B12)

7. Sardines ( rich in omega 3 fats and Vitamin D)

8. Soybeans - (rich in soluble fiber, folic acid and omega 3 fats)

9. Beans (rich in soluble fiber and folic acid)

10. Brussels sprouts (soluble fiber and folic acid)

Plus an extra for good luck!

11. Sunflower seeds - (rich in soluble fiber and folic acid) 

(Source: health-heaven)

Blueberries

Blueberries top the list as one of the most powerful disease-fighting foods. That’s because they contain anthocyanins, the antioxidant responsible for their dark blue color. These delicious jewels are packed with fiber, vitamin C, and are available all year long. Boost heart health by adding them into your diet regularly. Here’s how:

1. Top your whole-grain cereal with fresh or frozen blueberries to add delicious flavor, a dose of fiber, and heart-healthy antioxidants.
2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried blueberries for a nutritious breakfast.
3. Eat them plain or mix with other fruit for a low-calorie, high-fiber tasty fruit salad, dessert, or snack.

Recipe idea: Make an irresistible trifle by layering lady fingers, light whipped topping or low-fat pudding, and blueberries. Or puree a batch of berries for a breakfast or dessert sauce.

Salmon

This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health. Americans love salmon because it is so versatile, easy to cook, and tastes great.

1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.
2. Smoked salmon comes in two varieties. The raw type is commonly used in appetizers and on bagels with cream cheese and capers. The dry smoked type has more of a cooked appearance. You can enjoy it the same way as the raw style, and add it to cooked dishes such as pasta.
3. Salmon cooks in a matter of minutes and its delicate texture quickly absorbs and showcases the flavor of added ingredients. For example, toss chunks of salmon into a chowder of corn and potatoes, or wrap salmon with herbs and chopped onion and tomatoes in parchment or aluminum foil and grill or bake 12 minutes for a satisfying meal.

Recipe idea: Marinate salmon in a lime, onion, garlic, and soy mixture for 15 minutes before grilling for a delicious fish taco or grilled fish sandwich.

Soy Protein

This inexpensive, high-quality protein contains fiber, vitamins, and minerals — all the ingredients for a heart-healthy meal. Also, a diet rich in soy protein can lower triglycerides, which help prevent cardiovascular disease and keep your heart strong and healthy. In those with high cholesterol levels,the benefits of soy foods are due to their high levels of polyunsaturated fats, fiber, vitamins, and minerals.

1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.
2. Edamame (the Japanese name for green soybeans) are snacks even kids will love! Find these nutritious nuggets in the freezer section at your supermarket. Boil them, then serve warm in the pod. Pop them out of the pod to eat plain or with a low-fat dip.
3. Tofu, made of soy beans, takes on the flavor of spices and foods you cook with it. Saute cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of fat-free protein.

Recipe idea: Soy milk is not just for the lactose-intolerant. Make a nutritious beverage with chocolate soy milk, a banana, and some ice for a delicious smoothie.

Oatmeal

Grandma called it roughage and we need plenty of it each day. Oatmeal is one way to get it. Oats are nourishing whole grains and a great source of vitamins, minerals, and cholesterol-lowering fiber. The FDA allows manufacturers of oats to make health claims about the grain on their products, suggesting that a diet high in oats can reduce the risk for heart disease. Research shows oats lower cholesterol levels, keep you regular, and may help prevent certain cancers.

1. A warm bowl of oatmeal fills the belly for hours with its high fiber content. Top it off with fruit (such as blueberries or strawberries) for added fiber, vitamins, and minerals.
2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes for an added dose of fiber.
3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.

Recipe idea: Make your own crunchy granola by baking three cups of oats at 350 degrees for 25 to 30 minutes. Stir occasionally, then cool and mix in a variety of chopped dried fruit, nuts, and seeds.

Spinach

Popeye knew firsthand the value of eating spinach. Hands down, spinach is the powerhouse of the vegetable kingdom. Its rich, dark color comes from the multiple phytochemicals, vitamins, and minerals (especially folate and iron) that also fight disease, protect against heart disease, and preserve your eyesight.

1. Keep frozen, chopped spinach in your freezer for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze the liquid from a box of chopped spinach before you toss into cooked dishes.
2. Mix fresh spinach with salad greens or alone, then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese for a satisfying and delicious salad.
3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.

Recipe idea: Mix spinach with pine nuts and raisins, then stuff into winter squash and bake for a colorful, delicious main or side dish.

(Source: health-heaven)

The Bad

Chocolate Coated Donuts, Mini Donuts, and Snack Cakes

This is not to say that powdered-sugar donuts are good snack choices. But chocolate-coated donuts and snack cakes have even more saturated fat than other types.

Snack Pies

Most fruit pies even say “Great snack!” on the package. This makes sense only if by “great snack,” they mean high in calories (450), total fat (24 grams), saturated fat (13 grams), and sugar (13 grams); and low in protein, fiber, and other healthy nutrients.

Lunchables (Snack Size) by Oscar Mayer

Two types of these snack-sized Lunchables contain about half a day’s worth of the suggested amounts of fat, saturated fat, and sodium for someone eating around 2,000 calories a day. Also, most of these snacks are around 350-400 calories – again, this is a snack!

Regular Chips and Cheetos

Although the serving size listed on the package is 1 ounce, most of us snack on two or three times this amount, which equals around 300 calories, over 20 grams of fat and up to 700 mg of sodium.

The Good

Toasted 100% Whole-Wheat English Muffin with Peanut Butter

You’ll find at least two brands of 100% whole-wheat English muffin (Oroweat and Thomas) in most supermarkets. Toasted and spread with some natural-style peanut butter (the type that just contains peanuts and a little salt), these make a satisfying snack with 250 calories, 10 grams protein and 5 grams of fiber.

Nut Mixes

Don’t let the 15 grams of fat per serving fool you. Most of the fat grams are from beneficial monounsaturated fats (8 to 9 grams) and polyunsaturated fats (3 to 5 grams). Each ounce also contains at least 5 grams of protein, about 170 calories and plenty of healthful phytochemicals like phytosterols and lignans.

94% Fat-Free Microwave Popcorn

When you’re craving something crunchy, microwave popcorn can be a quick and easy snack solution. There are now some lighter options on the shelves. Even if you double the serving size listed on the label, it still only adds up to 240 calories, 4 grams fat, and 1 gram of saturated fat — along with 8 grams of fiber.

Quick Microwave Nachos (Baked chips with beans and cheese)

This high-protein snack (14 grams) is easy to put together. Just put an ounce of baked tortilla chips in a microwave-safe bowl and dot the top with small spoonfuls of the refried beans, right out of the can. Sprinkle some hot sauce or salsa over the top, along with a little shredded cheese. Pop in microwave for 30 seconds or so to heat the beans and melt the cheese. Jazz it up by adding chopped tomato, green onions, and a dollop of fat-free sour cream if you like. All for around 290 calories and 70 grams of sodium. 

(Source: health-heaven)