Deluju isto, ali jedan tanjir ima 500 kalorija više

Fitnes i ishrana 28. avg 202007:11 > 07:57
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Dijetetičarka Pola Noris na Instagramu ima više od 110.000 pratilaca. S razlogom - svakom fotkom otkriva im jednostavan trik da svako jelo učine zdravijim i manje kaloričnim, a jednako ukusnim.

Na slici u nastavku predstavljena je salata s piletinom i pirinčem – u dva obroka koja na prvi pogled izgledaju isto. Pa, kako onda prvi sadrži 900 kalorija, a drugi samo 600?

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SPOT THE DIFFERENCE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve had a few requests to post the differences from my last post so here you go. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?200g chicken breast cooked in 2tsp oil ?1 cup rice ?1/2 carrot ?1/2 cup lettuce ?1 quke ?6 cherry tomatoes ?1/2 avocado ?2 tsp pumpkin seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right: ?100g chicken breast cooked in 1tsp oil ?100g black beans ?1/2 cup rice ?1 carrot ?1 cup lettuce ?2 qukes ?8 cherry tomatoes ?1/4 avocado ?1 tsp pumpkin seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course the one on the left is also ok especially if you have higher calorie requirements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthytips #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #dietitian #eatsmart #calories #weightlossideas #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #smallchanges #healthydinner #healthydinners #healthymeals #spotthedifference

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Polovina mesa s tanjira na prvoj slici, na drugoj je zamenjena crnim pasuljem, a količina pirinča, semenki bundeve i avokada smanjena je na račun dodatne šargarepe, zelene salate i krastavca.

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„S leve strane imamo 200 grama pilećih prsa spremljenih na dve kašičice ulja, jednu šolju pirinča, pola šargarepe, pola šolje zelene salate, jedan krastavac, šest čeri paradajza, pola avokada i dve kašike semenki bundeve. S desne strane je samo 100 grama piletine pripremljene na kašičici ulja, 100 grama crnog pasulja, pola šolje pirinča, jedna šargarepa, jedna šolja salate, dva krastavca, osam čerija, četvrtina avokada i kapika semenki od bundeve. Naravno, i leva porcija je okej, posebno ako vam je potrebno više kalorija“, navela je Noris.

Tako je u dve slike pokazala da jela koja izgledaju vrlo slično, nose istu količinu i pokrivaju iste ukuse, mogu da variraju u stotinama kalorija, zavisno od količine svakog sastojka koji se koristi.

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I’m a bit late to the game, but I’ve had A LOT of questions about my thoughts on ‘The Game Changers’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I had more thoughts than could fit in the caption so swipe to read more. ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There’s no doubt that reducing our meat intake overall (we currently eat too much!) would improve our health and reduce environmental impact. I’m all for that. However, while vegan can be a very healthy way of eating, I do not agree that we all need to go vegan and personally vegan does not work for me. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag anyone and everyone you know who has been seduced by this doco ?????? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #lowcarblifestyle #weightlossjourney #dietitian #eatsmart #calories #nutritional #smartfood #justeatrealfood #eatbetter #notadiet #healthychanges #weightlosstips #healthyrecipe #thegamechangers #gamechangers #gamechanger #vegandiet #vegan

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„Ja sam oduvek volela dosta da jedem. Pa, eto primera onoga što radim tako da ne unosim previše kalorija, a opet pojedem dosta hrane“, istakla je Pola Noris i pozvala svoje pratioce da uoče razlike kod drugih obroka. Pokušajte i vi.

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Eating more volume for the same or even less calories is key for satiety. As you can see, a few small tweaks and you can save calories whilst maintaining protein at a level that will keep you full and increase your micronutrient (vitamin and mineral) intake through more vegetables. Here’s how this one was done. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?100g chicken breast ?100g zucchini ?100g carrot ? 50g capsicum ?50g broccoli ?1 tsp extra virgin olive oil ?2 tsp salt reduced soy sauce ?1/2 tsp sriracha chilli sauce ?1tsp lime juice ?1/2 cup cooked basmati rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right: ?200g chicken breast ?50g zucchini ?50g carrot ?25g capsicum ?2 tsp extra virgin olive oil ?2 tsp salt reduced soy sauce ?1/2 tsp sriracha chilli sauce ?2 tsp honey ?1 cup cooked basmati rice ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course the one on the right is also ok especially if you have higher calorie requirements, although I do think it’s always a good idea to try and avoid added sugars in stir fry sauces if you can. I prefer to have my added sugar in the form of some chocolate! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #spotthedifference #healthytips #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #dietitian #eatsmart #calories #weightlossideas #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #smallchanges #healthydinner #healthydinners #healthymeals

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If you’re a red meat eater then you’ll know how easy it is to eat a huge portion of steak ?. Red meat should be limited to a few times per week as intake above this has been linked to some cancers and chronic diseases. 100g cooked is about the right portion size. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?200g untrimmed steak ? ?2 medium potatoes ? ?1 cup mixed salad ? with mayo ?30g Avocado ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ On the right ?100g cooked steak ? ?1 medium ? ? 2 cups salad ? with Balsamic vinegar ?2 florets broccolini ? ?15g Avocado ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another thing to note is that the high amount of protein in the meal on the left is not beneficial. 70g is actually enough to meet most females protein requirements for the FULL DAY. 40g is more than enough for one meal and also plenty to make you feel satisfied. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The moderate amount of carbs in the dish on the right is also better for blood sugar control and fat deposition. While white potatoes do have a high glycemic index (comment below if you want an explanation about this) because the portion is moderate and it is combined with protein and fat – the GI of the overall meal comes down. Sweet potato is a slightly better option as does have a medium GI ranking – so lower than white potato. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ I’d love to hear your thoughts on these meals ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #weightlossjourney #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #weightlossjourney #dietitian #eatsmart #calories #weightlossideas #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #spotthedifference #healthymeals #healthydinner

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What #spotthedifference meals would you like to see? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My aim with these posts is to show how some of your favourite meals can be made healthier. Many of you lovely people say these posts are useful for you. I am grateful for your feedback and for following me of course! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’d love to create some more for you soon- but would love to know what meals you’d like to see done (or redone) in this format. Please tell me below ??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check out some of the previous ones for some inspo if you need ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Spaghetti bolognese 2. Salmon and soba 3. Burrito 4. Chicken pasta 5. Thai beef salad 6. Chicken stir fry 7. Chicken salad 8. Tacos 9. Muesli 10. Red curry ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #eatforhealth #healthytips #wellnessblogger #weightlossjourney #allfoodsfit #fuelyourbody #healthychoice #nutritionfacts #weightlossjourney #dietitian #eatsmart #calories #weightlossideas #nutritional #healthytips #justeatrealfood #caloriecounting #notadiet #healthychanges #weightlosstips

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SAVE CALS IN YOUR STIR FRY ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?2 tsp oil for cooking ?250g (when raw) Chicken – 1 medium breast ? 1 clove garlic ? 1/4 brown onion ?1 packet Hokkien noddles (220g) ?3 florets broccoli ?1/8 capsicum ?2 mushrooms ? 1/4 cup cashews ?2 tsp oyster sauce, 2 tsp soy sauce, 1/2 tsp sugar, 1/4 cup chicken stock. ?Coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the Right: ?150g (when raw) Chicken – 1 small breast simmered in water (instead of oil) ? 1 clove garlic ?1/4 brown onion ?1/2 packet Hokkien noddles (110g) ? 1/3 zucchini – spiralised ? 6 florets broccoli ? 1/4 capsicum ? 4 medium mushrooms ? 1/8 cup cashews ? 2 tsp oyster sauce, 2 tsp soy sauce, 1/2 tsp sugar, 1/4 cup chicken stock. ? Coriander

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I’ve had a few requests for a #spotthedifference for Tacos so see below ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?2tsp oil ?1/4 brown onion ?180g regular beef mince ?1/4 sachet Taco seasoning ?50g Avocado ?3 Taco shells ?1 lettuce leaf ?1/2 tomato ?1/4 cob corn ?25g cheddar cheese ?3tsp salsa ?Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?1/4 brown onion ?100g extra lean beef mince ?1/4 sachet Taco seasoning ?25g Avocado ?1/2 medium zucchini ?1/2 carrot ?1 Taco shell ?2 lettuce leaf cups ?1/2 tomato ?1/4 cob corn ?15g cheddar cheese ?3tsp salsa ?Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Differences in cooking method for lower calorie option: ➡️Use a little water (instead of oil) in a non stick pan for cooking onion and mince. ➡️ Bulk up mince with zucchini and carrot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love to hear what other ‘Spot the difference’ posts you’d like to see. Tell me ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Plenty of you said curry is one of your go to meals so here’s how you can adapt a recipe to make it suit your diet goals ?? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What other meals would you like to see in this spot the difference format? Tell me below! ???? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left ?1 cup cooked rice ?1 tsp Peanut oil ?1.5Tbsp red curry paste ?180g cooked chicken breast ?130ml regular coconut milk ?1/4 red capsicum ?1 potato ?1 tsp fish sauce ? Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right ?1/2 cup cooked rice ?1/2 tsp Peanut oil ?1.5Tbsp red curry paste ?100g cooked chicken breast ?65ml light coconut milk ?65ml water ?1/4 red capsicum ?1 cup cauliflower ?3/4 cup zucchini ?1 tsp fish sauce ? Fresh coriander

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It’s been ages since I’ve done a #spotthedifference. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating more volume for the same or even less calories is key for satiety. As you can see, a few small tweaks and you can save calories whilst maintaining protein at a level that will keep you full and increase your micronutrient (vitamin and mineral) intake through more vegetables. Here’s how this one was done. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: ?200g lean pork ?1/4 red onion ?1 small carrot ?1/4 capsicum ?1 floret Broccolini ?1 spear asparagus ?2 tsp extra virgin olive oil ?2 tsp salt reduced soy sauce ?2 tsp oyster sauce ?1/4 tsp sriracha chilli sauce ?1 packet udon noodles ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right: ?100g lean pork ?1/4 red onion ?1 medium carrot ?1/2 capsicum ?3 florets Broccolini ?3 spears asparagus ?1 tsp extra virgin olive oil ?2 tsp salt reduced soy sauce ?2 tsp oyster sauce ?1/4 tsp sriracha chilli sauce ?1/2 packet udon noodles ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course the one on the right is also ok especially if you have higher calorie requirements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #healthytips #wellnessblogger #weightlossjourney #nutritioncoach #allfoodsfit #fuelyourbody #healthychoice #dietitian #eatsmart #calories #weightlossideas #nutritional #smartfood #healthytips #justeatrealfood #eatbetter #caloriecounting #notadiet #healthychanges #weightlosstips #smallchanges #healthydinner #healthydinners #healthymeals

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