A list of healthy low-calorie foods to choose for breakfast

A list of healthy low-calorie foods to choose for breakfast

Nutrition, Weight Loss

Do you want to have delicious and nutritious breakfast that does not hinder your goal to lose weight? In this issue, we recommend some low-calorie foods for breakfast that will provide the nutrients and energy needed to start the day, without you be sorry for having eaten more.

Eggs

Eggs are one of the best foods for breakfast as we remain satisfied longer and, thus, help us eat less during the morning. In addition, they are rich in protein (6 grams per egg) and healthy fats. They are delicious, easy to cook and very versatile.

Nut butter

To accompany your slices of bread or your bowl of cereal, nothing better than a few tablespoons of nut butter. This butter provides protein and unsaturated fats. Another important fact is that it contains very little sugar, only the amount needed to maintain stable blood glucose levels during the day. Did you try it?

Quinoa

Quinoa is a whole grain that comes from Peru. It is full of protein and is ideal to start the day with full energy. It also holds a significant amount of fiber, which is perfect to whet your appetite for longer. You can consume it as a side dish of fresh fruit, nuts or use it to prepare bread, muffins or other baked goods.

Almond milk

Are you looking for an easy way to cut calories ? Well, replaces cow’s milk for almond. While a cup of skim cow milk provides 90 calories, a cup of unsweetened almond milk contains just 35 to 40. The good news is that also retains two essential nutrients of regular milk: vitamin D and calcium. In your breakfast, drink a glass of almond milk or, use it with coffee or prepare smoothies.

Chia seeds

These seeds are rich in omega-3 fatty acids, so they are super-healthy foods. According to a study published in the European Journal of Clinical Nutrition, people who consume these seeds in their bread or smoothies at breakfast time maintain their levels of blood sugar stable throughout the day. As a result, they spend their day less hungry and have less appetite.

Rye bread

Replace white bread with rye bread. This has a higher fiber content, so eating rye bread will help you be satisfied longer. In fact, a study says that people who eat rye bread are less hungry for 8 hours compared to those who eat the same amount of wheat bread.

Blueberries

Blueberries are one of the most antioxidant-rich foods. Therefore, they prevent cellular oxidation and prevent therefore diseases such as cancer. They are even one the foods to eat to lower cholesterol. Blueberries provide a good amount of fiber and tend to have less natural sugar than other fruits. The morning is a great time to eat blueberries.

Grapefruits

Breakfast is also ideal for eating fresh fruits, such as grapefruit or grapefruit, a citrus fruit rich in vitamin C. This low-calorie fruit increases metabolism, which helps burn fat quickly, and keeps stable glucose levels and insulin in the organism. So, grapefruit makes you feel more satisfied and energized. All these qualities make it a food that helps you lose weight.

Greek yogurt

Like yogurt for breakfast? Well, a variant is a Greek yogurt. This has protein, relatively low amount of sugar and is rich in probiotics or “good bacteria” for the digestive system. Note that you can accompany it with honey, berries, nuts, seeds or granola.

Bitter chocolate

Did you think this delight was not compatible with your dishes in the morning? You were wrong! Although, of course, always in moderation. Bitter chocolate or dark chocolate contains healthy fats that help maintain satisfied longer. You can add a handful of grated chocolate in almond milk or eat a little snack. A benefit of eating chocolate for breakfast ? The caffeine wakes you up!

Spinach

If you want the healthiest foods that exist, why not integrate vegetables for breakfast? Spinach is very healthy and nutritious, low in calories, are rich in fiber and fat-soluble vitamins. It can be an accompaniment to scrambled eggs, for example, or an ingredient for a “green smoothie” along with yogurt and some fruit.

Go to these foods and prepare a delicious, light breakfast. This will give you all the energy you need for the day with the best smile. And as if that were not enough, it will help to have a slimmer body.

15 Foods that Help You Lose Weight

15 Foods that Help You Lose Weight

Weight Loss

Eating the right foods can help drop pounds. The key is to follow a healthy diet and eating foods with satiating and fat-burning effect, which activate metabolism. These are some of the most effective.

1) Pumpkin

This autumn vegetable has a lot of fiber and antioxidant components, as well as vitamins A, C and K. This makes a great ally to fill and to control the aging of cells.

2) Chard

This vegetable is rich in vitamins A, C and K and also contains carotene, ideal to activate metabolism. Its low energy value and its satiating effect helps you lose weight.

3) Turnips

They contain high levels of sulfur, which is necessary for energy production and helps activate the metabolism and burn fat. Nutritionists recommend them as a substitute for potatoes.

4) Avocado

Most fruits are low in calories and rich in carbohydrates, but this is different. It is low in carbohydrates but has high caloric content. This is not contradictory to lose weight, because their properties provide great satiating effect that prevents anxiety and helps to fill up faster.

5) Tuna

It is one of the fish lowest in calories and fat and high protein content, making it the ideal choice for the required protein in the daily life without adding high calorie levels. So, if you are concerned about not exceeding your daily calorie needs, tuna is one of the best proteins to eat. The best way to eat it is fresh and grilled, although nutritionists also recommend canned.

6) Persimmon

This autumn fruit is a source of vitamins A, B and C and has a lot of fiber, so it is very beneficial to the body and provides a great satiating effect.

7) Figs

They are known for their high fiber content, but also provide vitamin B6 and potassium, so they are an ideal choice for everyday snack.

8) Mushrooms

These mushrooms contain a lot of vitamin D, which stimulates good humor and, at the same time helps you lose weight. It is recommended to include it in the dishes in all varieties.

9) Endive

It is smaller than the common lettuce and has fewer calories. It is also a great source of vitamins C and K.

10) Black Sapote

This fruit native to Mexico and Colombia stands out for having a slight taste of chocolate that contains lots of potassium and vitamins A and C.

11) Beets

It has very few calories and a lot of magnesium: get to contribute up to 25% the body needs daily in one portion. It helps control the levels of glucose and insulin in the body.

12) Boiled potatoes

A portion of boiled potatoes contains most of the nutrients we need daily and also filling. It occupies the top ranking of satiating food and that makes it an indispensable ally for diets.

13) Sweet potato

It contains high levels of fiber and is a very satiating food. It also provides vitamins A and C and has antioxidant properties, which regenerates the body cells.

14) Pear

With a crunchy texture which resembles to apple, it has less amount of sugar -and therefore less calories-but a good amount of fiber, which has satiating effect.

15) Pumpkin seeds

They do not have as many calories as sunflower seeds and have a lot of magnesium, protein and fiber. Moreover, they are an ally to sleep more easily.

The Most Suitable Foods to Reduce Bad Cholesterol

The Most Suitable Foods to Reduce Bad Cholesterol

Nutrition

It is important that we control our cholesterol levels because over time cholesterol if beyond the healthy ranges can accumulate in the arteries and end up causing heart disease or stroke. Eating nuts, drizzle a little olive oil over the salad, eating more bluefish, are some of the heart-healthy dietary strategies that can help reduce cravings for foods high in bad cholesterol (LDL) and help maintain good HDL cholesterol, and thus help reduce the risk of heart attack and stroke.

We list below the most recommended foods to improve your cholesterol levels. If our cholesterol levels are above the ideal ranges, these are the foods that will help. If you’re already eating a lot of them, that is awesome! If not, start including them in your diet from today.

– Foods with plant sterols and stanols

They are in small amounts of food fruits, vegetables, oils, dairy products, and nuts, which help block the absorption of cholesterol in the small intestine. 2 grams of sterols or stanols every day can reduce by 10% the bad cholesterol.

– Foods rich in fiber

Consuming daily 2 grams of fiber, found in fruits, vegetables, whole grains, and beans, can be reduced bad cholesterol by 1%.

– Olive oil

Its antioxidants, oleic acid, vitamin E, and phytosterols help reduce LDL cholesterol without reducing levels of the “good”. You can take much advantage of its benefits when taken raw.

– Nuts

Thanks to their content of polyunsaturated fatty acids, nuts such as walnuts, almonds, pine nuts, hazelnuts, pistachios or peanuts help lower cholesterol.

– Legumes

Among other components such as fiber and isoflavones, legumes contain lectins, components that reduce the risk of accumulation of cholesterol in the walls of arteries, and saponins, which reduce cholesterol absorption in the digestive tract.

– Bluefish

They are loaded with omega-3 fatty acids, which act as protective of cardiovascular disease, reduce the risk of arterial thrombosis and help maintain normal levels of blood cholesterol. To achieve effects, it is recommended to consume twice a week oily fish – tuna, salmon or trout, among others.

Tips for Healthy Snacking

Tips for Healthy Snacking

Nutrition

When snacking time arrives, you need something to just tie you up until the next meal. Portion control is the key. It’s a snack and therefore should be small, 100 calories is plenty. If you eat too much it will ruin your dinner. Chose wisely. Try some of the following recipes and skip the vending machine, they are so simple with ingredients that most likely you have at home. The taste and freshness will be rewarding.

If you are on the go, portion out servings into individual baggies ahead of time and take with you.

Snacks with fiber will be digested more slowly and keep you feeling full for longer. Great high-fiber snacks include whole-grain crackers, bean dips, cereal, nuts, fruit and vegetables.

Remember just because a snack is sugar-free, it doesn’t mean it’s carbohydrate-free.

Fresh snacks can be a great pick me up, wholesome, fresh and delicious. Keep an eye on portion size, no more than half a cup.

  • 3 or 4 tomato slices with some olive oil, you can sprinkle some feta cheese and herbs on top.
  • Crumbled feta cheese over watermelon and sprinkle with mint leaves, super refreshing.
  • Dried nori can be addictive, great tasting.
  • Use cucumbers as crackers and enjoy them with hummus or tapenade and garnish with herbs.

Crunchy snacks

  • Combine strips of red or green bell, chopped broccoli and scallions and dip them in some Greek yogurt with a touch of horseradish.
  • Shredded carrots with a dash of sesame oil, lime juice honey and cayenne pepper.
  • Stuff celery sticks with cashew butter and dot with dry currants or cranberries.
  • Spread some toast with tahini and top with alfalfa sprouts or shredded carrots

When the urge for something sweet strikes, try some flavorful solutions:

  • Freeze green and red grapes until they are firm. Eat them while they are icy cold, they will be delicious and refreshing, and you will not miss the ice cream cone.
  • Cut a tangerine into segments drizzle with a little bit of honey and dust with cocoa and if you feel adventurous a small dash of chili powder.
  • Sprinkle fresh berries with granola and microwave until warm. Great quick healthy cobbler.
  • Microwave a sweet potato and mash it with some orange juice. It makes two or more servings, so be ready to share.

Keep the portions small and the ingredients fresh. You might like some of these snacks so much that you can adapt them to be a whole dessert or party dish. Enjoy!

The Top 5 Most Effective Food Pairs to Achieve Healthy Nutrition

The Top 5 Most Effective Food Pairs to Achieve Healthy Nutrition

Nutrition

It’s always a wonder how chefs pair foods to achieve a great tasting meal. What’s even amazing is how a simple combination of two food elements can give you the satisfaction that you deserve sufficing both your hunger and craving for a delicious meal. However, not all delicious food pairings are advisable to eat because of the negative effects that they can bring to your body. Getting a healthy nutrition from the foods you eat is very important. This is the reason why it is necessary for you to know the top 5 most effective food pairs that you should eat.

The reason why there are food nutritionists is for them to provide healthy and well-balanced meal to people so that proper nutrition will be achieved by everyone. But through this article, you can no longer need to ask a nutritionist to make you food pairs that will give you meals packed of vitamins and nutrients.

Add Some Fats to Bright Colored Vegetables

Bright colored vegetables are found out to contain compounds called carotenoids. Carotenoids are compounds responsible for giving the striking hues of vegetables like spinach, carrots squash, etc. Beta-carotene, lycopein and lutein are other compounds that also come with the vegetables’ pigmentation. Carotenoids serve as the body’s antioxidants, meaning, they are the compounds accountable for eliminating body wastes and unwanted toxins in our bodies. Researchers found out that when you eat carotenoids-rich vegetables with a little amount of fat, your body reacts positively thus allowing you to take more carotenoids from the vegetables that you eat.

Mix Your Plant Foods

Plant foods refer to fruits, vegetables and beans which are all good sources of antioxidants. It may sound ridiculous but it is actually true that eating a mix of plant foods rather than eating them individually will yield better results. This is because the combination of plant foods increases the anti-oxidant effects of each kind thus giving your body a higher level of capability to release toxins and unwanted elements.

Eat Your Fish with Green-Leafy Vegetables

Vitamin D is necessary for your body to absorb more calcium. Everybody knows that calcium is the compound responsible for keeping every person’s bones and teeth healthy and strong. And this calcium is not only found in milk but also present in green leafy vegetables. In order for your body to absorb more calcium from these green-leafy vegetables, you will need a vitamin D-rich food to compliment with them which is actually in the form of fatty fish. When you pair fatty fish like salmon to a bed of green-leafy vegetables, you are ensured to take great amounts of vitamin D and calcium for your body.

Combine Vitamin C and Iron-rich Foods Together

Non-Heme iron is the form of iron found in vegetables and beans. By combining vitamin C rich foods with vegetables and beans, you allow your body to take more of this non-heme iron into your body thus keeping a better blood circulation in your system.

Drink Your Green Tea with Lemon

The addition of lemon into your green tea will not only enhance its taste but also achieve absorption of phytonutrients called catechins. Catechins act both as antioxidant and tissue repair for your body.