Seven Healthy Cooking Tips

healthy cookingHealthy cooking doesn’t have to be hard and some of the best cooking comes from the best healthy cooking tips. These are the seven best tips you can find around for cooking healthy meals, losing weight and most importantly, enjoying it!

1. Cooking Begins with Shopping

With every great adventure, the first step is always to actually take that first step. That is, part of learning to cook healthy is shopping smart. For that, it is important to know that there are a few key rules to follow: (1) low fat versions of milk, cheese, yogurt and salad dressing, (2) leaner meat cuts – if you’re not sure, check for a tick from the Heart Foundation and (3) skinless versions of chicken breasts. While shopping, it is also a good idea to look at the ingredients and health information provided on the product to figure out how much sodium, fats (both trans- and saturated) and even sugar are in the products. Finally, a good of thumb is to walk around the walls of the grocery store as most healthy products are found there while the bad food is situated in the middle part of the store.

2. Healthy Cooking Tips

Nutrients are essential and there are many healthy cooking tips that can be found. Here, we have four that would provide a great step towards smart cooking: First, scrubbing vegetables instead of peeling them will retain many nutrients that vegetable held as most are found in the skin. Steaming vegetable or using the microwave will also retain a lot of valuable nutrients. If you want to boil your vegetables, then do it in a small amount of water and not over boil them. Lastly, incorporating stir fry recipes into a healthy diet can also allow many vegetables to be cooked quickly while retaining nutrients that they harbour.

3. Everyday Repetition

A great healthy cooking tip would be adding vegetables to all aspects of eating throughout the day. That could mean using carrots chopped up as a substitute for chips, broccoli and cheese whiz or even celery with peanut butter and raisin. In regards to main meals, a great healthy cooking tip would be to add peppers to stews or chow mein. Also adding other colourful vegetables to any dish also helps meet a recommended daily servings. Fruit chutneys and vegetable salads are also great substitutions for heavy gravies and sauces.

4. Fight Fatty Favourites

Low fat food products do exist. They are available as low fat cheese, low fat salad dressing and even evaporated skim milk. A great healthy cooking tip for people who love eggs is to invest in low cholesterol egg products. Even using the whites of the eggs in exchange for a whole egg also reduces the fat and cholesterol of baked goods.

5. Grease Trapping

There are a few great healthy cooking tips that would help considerably with removing fats. For one, using olive or canola oils are a great ways to start. During cooking, draining fats as you go helps and then dabbing pan fried food onto paper towels will also trap more visible fats. For soups, chilling soup and then skimming it off the top is also a way to reduce fat intake.

6. Methodology of a Healthy Cooker

There are a few ways to improve healthy and smart cooking; one great healthy cooking tip would be to try roasting, poaching or even stir-frying all the meals of the day. Open flame grilling should be minimal since it may produce cancer-promoting compounds. Also, microwaving – in in short range cooking times – reduce the elimination of nutrients and adds no water or fat to the cooking.

7. Talk About It:

Finally, talk about the healthy cooking tips! When beginning on a new endeavour, it becomes easier and more fun when learning with someone or teaching a younger person comes into the picture. Learning to cook healthy is always better with others – doing it with friends or family can help take the healthy cooking tips presented and implement it with more earnest attempts. Communication the desire to eat healthier and talking about how it can be done always helps to not only remind yourself but get ideas from others. Overall, learning to cook healthy can and should be fun. You are not alone – and the amount of interest may surprise you if you ask if anyone wants to cook with you.


Wedding Catering Food

Wedding Catering FoodFinding the perfect caterer for your wedding reception is one the most important decisions you’ll have to make when planning your wedding. Before signing catering contract, make sure you ask your caterer all the right questions to avoid any unpleasant surprises along the way.

1. Before you get into any discussions about menus and pricing for your wedding reception, inquire if the catering company you’re interested in is available on the day of your wedding. Popular weekends get booked up pretty quickly. Try to be proactive and start searching for a caterer as soon as you have your wedding date confirmed. Also, ask if they have any other events planned that day. Ideally, yours is the only wedding they have that weekend, so you’ll get all the attention during the time leading up to the event.

2. Make sure that the caterer you consider for the job is a professional licensed food provider. While it doesn’t promise you that the food will taste good, it will guarantee you at least one thing – food safety.

3. Ask for references. There’s nothing wrong about asking a catering company for references. They might be great folks, but you don’t want your wedding reception to be the first one they cater. It is also a good idea to read through their clients reviews – and not just on the company website but in other sources as well. is always a great tool.

4. Ask your catering company if they offer food tasting. Is it complimentary? How many options do you get to try? You don’t want to commit to a $10,000 catering contract without making sure that the food is exactly what you’re looking for.

5. Does your caterer provide alcohol? Does your contract allow you to provide your own alcohol for your wedding reception? If you decide to bring your own alcohol, is there a corkage fee? How about service charges? You caterer might not charge you a corkage fee but will charge gratuity on the estimated cost of the beverages served.

6. Does the catering company provide china, cutlery, linens, and napkins? Is it included in the price of the dinner? If not, how much is the rental fee?

7. What is the payment schedule? There’s really no standard here. Most catering companies will charge you a deposit at the time of the booking to guarantee the date. The amount of the deposit varies. It can be a fixed number or a percentage of the total invoice.

8. Cancellation policy. What happens if your need to cancel your wedding reception? Usually it’s a sliding scale and the cancellation fee will depend on how close to the event date the cancellation occurs. Be very clear of the cancellation policy and get everything in writing.

9. Cut-off date. When is cut-off date for making the changes to the menu and number of guests? Normally a catering company will require all the information 72 hours prior to the event. At that time you will have to provide “guaranteed number of guests”.

10. Ask about all additional charges. Don’t just look at the menu prices – get the full picture of the total cost. The items to ask about are:

· rental charges for lines, napkins, china, glassware, and cutlery

· corkage fee

· labor charges (servers, bartenders)

· gratuity (don’t mistake it for the labor charges)

· taxes

11. Make sure that there is a price guarantee. There’s a chance that you sign your catering contract way in advance of your wedding date and the cost of some food ingredients might increase. This should not be your problem. You want to make sure the price you sign today will be the price you pay.


Save Time and Get Great Food With Caterers

Chef-Event-CateringLove having parties but hate the days and hours of planning and cooking? Dreading the food preparation for your upcoming event? Want to have time to actually enjoy your party instead of worrying about the food? Then you need to hire a catering service! The caterers in the greater Reading region can help make your event special, and save you the labor of cooking. Why not try a local caterer in Harrisburg or Allentown for your next party!

Party Catering

Whether you’re celebrating a milestone like a birthday or just want to get together with friends and family to socialize, there is nothing like a good party. But getting ready can be a real pain: planning, cleaning, decorating, and cooking can just be too much. That’s why you should hire a local catering service in Reading. Let them take care of the food preparation, serving, and clean-up to ensure that you have as good a time as your guests! Some caterers even offer pre-set party plans to make your next event incredibly easy to plan.

Catering for Themed Events

If you’re tired of hosting boring old BBQs and luncheons, why not try something new and exciting. When you hire a central Pennsylvania caterer, they can help you create a themed party that will have your friends talking for months. Try a clambake or luau. Or what about a pig roast-talk about impressive! Attempting these fancy parties single-handedly is a recipe for disaster (who owns a pan big enough for a whole pig?!), but with professional cooks on your side, the party is sure to go off without a hitch!

Event Catering for Large Celebrations

Trying to cook for large celebrations like weddings, graduation parties, or retirement dinners is just crazy. With hundreds of mouths to feed, you’ll be so busy concentrating on the food that you won’t be able to enjoy the party at all. When you choose professional event caterers, you’ll be able to enjoy gourmet food and sit back and enjoy the party. Staffed with numerous cooks and equipped with a commercial kitchen, a team of caterers can easily create a delicious meal for your party, no mater how humungous.

After all, what do you want to remember about your daughter’s wedding: how stressed you were making 150 steak dinners or how beautiful she looked! And most catering services offer cleanup in addition to food preparation and serving, making the wedding reception or other party a real breeze for the host and hostess. Leave the preparation and cleanup to the professionals and free yourself to enjoy the party!


Exactly How Seniors Can Work To Remain Fit And Healthy

Workouts are necessary at nearly every age. The more an individual exercises the more often they are allowed to keep fit and healthy. Having said that, seeing as a person gets older, it may at times come to be a lot more tough in order to really complete the very same workout routines they’re familiar with performing. The good thing is, any individual doesn’t really have to cease following their own exercise desires. Generally there continue to be activities for seniors in assisted living environments. Listed below are just a few of the straightforward exercises and regions that practically all elderly people need to focus on.

One of the most important places seniors must look into are actually their own important joints. Joint troubles will be a number of the biggest issues older folks usually experience. Having vulnerable joints can certainly make it incredibly challenging to move about and also be mobile. Having said that, you can find a number of chair exercises for seniors which help to target nearly all of the entire body’s joints. As an example, ankle joints can often be targeted by migrating the foot about in some kind of circular movement repeatedly every day. This unique activity aids to keep the particular ankle joints moisturized and fluid.

Older folks should also have a look at keeping up with the blood flow all over their whole bodies. Improper blood circulation is without a doubt a dilemma with regard to several of those who’re older. Inadequate blood circulation can result in aches, immobility, and even more considerable complications like the loss of a limb. Amazingly, you will discover several chair exercises for the elderly which could in fact be done within the comfort of your family area or garage. For example, anyone will be able to try running in place while holding onto the top of a chair. Running in place can keep the blood going around through the legs as it should.

Regular stretches are also rather important regarding healthy aging. Certain varieties of stretches may help to keep your muscle groups powerful as well as stable. In order to find out the best styles of stretches to perform you should consider speaking with an individual personal trainer. Personal trainers could give assistance with picking out balance exercises for seniors which also ease mobilization.

Use these suggestions as a way to help yourself or someone you love. Day-to-day workouts with regard to elderly people tend to be particularly essential. Maintain these kinds of regular plans to be able to enable you to stay strong, in good shape and focused. The more someone works out the better his or her life can be.


Sous Vide Vs Traditional Cooking Techniques

You might be forgiven for not knowing what exactly sous vide cooking is. However, when high-profile chefs such as Heston Blumenthal say things like “’it has the potential to be the biggest change in domestic kitchens since the microwave”, you’ll probably want to find out more.

Sous vide comes from the French for “under vacuum” and is a method of cooking in which food is sealed in an airtight bag and cooked in a water bath at precise temperatures.

But is it really worth getting worked up about? How does it stack up against traditional cooking methods? Here are all the pros and cons of each.

The Pro’s use sous vide

Sous vide machines have long been a feature in professional kitchens. This is obviously a great endorsement, as the majority of top chefs see it as the best way to cook their food.

The problem with this for many years has been the sheer cost for a home cook to use sous vide. However, retailers like SousVide Tools, who originally supplied professional kitchens, have now branched out with cheaper, home friendly machines for the home chef.

There are also lots of different types of machines, from the traditional large, industrial machines to small accessories you can simply clip to the side of a pan, so anyone can grab one if they so choose.

Sous Vide isn’t a Fad

It is understandable for people to assume sous vide is just a gimmick, a fad, a phase. However, just taking a look at the methods results, you’ll quickly see it’s not.

Irradiates Human Error

The biggest issue for the home chef taking on a fairly intricate recipe is actually executing it. Cooking meat perfectly every time with traditional methods can be difficult for those who perhaps don’t deal with pork belly or Sirloin every day of the week.

However, with sous vide, this is no longer an issue. Simply follow the instructions, put your meat in the water bath for the allocated time and watch as it cooks to perfection.

Don’t Sous Vide Everything


As for any cooking appliance, sous vide machines are pretty versatile with what con be cooked in them, however, don’t assume everything can be cooked in one.

It is certainly arguable that combining the use of a hob or oven is a much safer plan when creating a full meal, sous vide is only really designed for certain foods.

Waiting Times

The quality control of sous vide is unquestionable, however, this doesn’t mean it’ll please everyone, especially the impatient amongst us.

Depending on the item you are planning on cooking, the machine may calculate that you need to wait several hours before it is ready to eat.

If you choose more traditional methods like oven or hob cooking, you could prepare and eat the same meal potentially a number of times over before the sous vide food is prepared.

Food Appearance

Another issue with cooking sous vide is the appearance of the food once it is sufficiently cooked. Because the process is essentially boiling, meat and vegetables often come out looking quite dull and unappetising.

So, if you want to give your chicken breast or carrots slightly more texture, or give them that appealing charring on the skin, you have to quickly flash them in a pan anyway.

At least if you choose to pan-fry a chicken breast, or barbecue some pork, you will achieve the desired effect as well as cook your food.

While sous vide isn’t ever going to totally replace your stove or oven, it is certainly a fantastic tool to help you create delicious meals in your home, especially for those less confident working with raw meat.


Need the Money? Here is the Solution!

title loanAs we know that the needs can be so that complicated to discuss. There are many kinds of need that everyone wants to complete and they also want to buy any kinds of stuff that they need or they want to buy. Well, as we know that needs are the things that we need in our daily life. If we cannot complete that kind of things, how can we support our daily living? Well, for completing those kinds we need the money. If we do not have any money, how can we complete and support our daily living?

We already know the function of money for our daily living and we need to make sure that we can prepare and manage our money or our financial well. If we cannot manage our own financial, how can we survive in a month for example? For instance, you get the money from your job monthly, you need to manage it well. You need to manage the financial for completing all of the things well. If you cannot control the financial, I believe that you will feel so confused how to manage your financial.

Sometimes, even we have tried hard to manage our financial, there are still many kinds of needs that we should complete. If you face this kind of condition, what kind of thing that you will do? I believe that you will try to do the best for getting the money again for completing the needs. If you have the additional income, the financial will be still okay. You will have no worries for completing the urgent needs. But at the contrary, if you do not have the additional income, what will you do? In this case, money loans can be such a good option that you can choose. There are many kinds of money loans that you can choose but you need to be careful in deciding which one of the money loans that you can choose. In this case, title loans Dallas can be such a good choice that you can take. This is another way for getting the money loans. For getting this kind of loans, make sure that you can provide all of the requirements needed since they will ask you to complete all of the requirements for getting the money loans. It will be not such a big matter since the process that they make will be very so fast and you will get the money loans that you ask for in the fast process also. So far, what are you


Fish – The Healthiest Main Course

Everybody wants to lose weight. Nowadays, you cannot rely on the assumption that simply watching the amounts you eat will help you meets your weight loss goals. Hidden fats can be found in many of the healthy foods we are told are beneficial.

An example of this is that health researchers have always counted fish as the healthiest main course. It is extremely healthy in that it provides omega-3 fatty acids, which help in cancer, depression and heart issues.

Using this logic, one would assume that eating sushi is the healthiest meal. It can be deceiving as the fish in sushi often is covered in cream cheese or unhealthy sauces.

Some sushi rolls have fish that is no longer as healthful as it has been fried or battered in carbohydrates. As sushi is not always the most helpful, sashimi or less fancy sushi could be.

When people are looking for a healthy snack, it is often that they reach for dried fruit. The logic here is solid except for the fact that dried fruit is more dense than fresh therefore it has more calories. Calories are added by some brands also because sugar additives are included. Fresh fruit is always the better idea.

Granola is another of these deceptive snacks that pack calories where it should not. Granola in itself is very healthy. Many companies, as with the dried fruit, add sugar. If at all possible, it is best to make your own. Use oatmeal, fruit and a small amount of honey.

One of the trickiest lunchtime items that pack in loads of hidden fats is the veggie burger.

Without the added unhealthy items of fat and cholesterol, veggie burgers still add in cheese and sauces that are used to bind the burger together. The healthiness of not eating meats is undermined by the added calories.

It is a good idea to watch what you eat with care using your knowledge of added sugars to make the best choices.


Chicken Is A Great Choice For A Main Course

No matter what the meal the main course sets the stage for how the rest of the meal is prepared, cooked, served, and eaten. With regard to the preparation of the main course, this will also decide whether the meal is healthy or not. In addition to the preparation cooking also helps to decide whether the meal taste good or not. How the meal appeals to those people that are dining upon it will be decided by how it is served and presentation is half of the reason that the people will either enjoy the meal or not. The side dishes that are served with the main course help to determine how each diner will eat the meal.

Fowl can be a great choice for a main course because of price, taste, and nutrition. Some great everyday choices for a meals main course are chicken and turkey. Both of these birds are raised in abundance by both family and industrial farms for the purpose of consumption although some believe that wild turkey tastes better than farm raised. Cornish hens are another farm raised fowl that is widely consumed. Some game birds make for a great selection as a main course the most well-known of these being quail and pheasant, which you can either buy or hunt if you are a sportsman.

However, for the purposes of this particular discussion, we are going to look at chicken as a dish and ways in which it might be prepared, cooked, and served up. You can have chicken several ways like such as on the bone. You can also have your chicken boneless, skinless, or a combination of the two. Boneless chicken has the advantage of being able to be consumes without having to remove it from the bone or worrying that you might accidentally bite into or swallow a bone. Skinless chicken will serve to make the bird more nutritious, which is good for you.

The great thing about chicken as a meal is the variety of ways in which it can be made. Perhaps the most well-known and time honored way of cooking chicken is of course fried. However, you can also bake, grill, broil, boil, and even rotisserie your chicken too. Any of these ways is almost certainly healthier for you than frying the chicken will be. Another wonderful thing about chicken is that not only is it good hot, but it is also good served cold like a chicken salad. As you can see, chicken is a very versatile food, due to the variety of options it provides as a dish for a main course.

Fried Chicken

If you like chicken and fried chicken particular then maybe you will want o give this easy recipe a try. Your family is almost certainly going to like this recipe too as long as they are not against eating fried foods.

What You Will Need:

  • 1 chicken cut into parts
  • 1-2 cups all-purpose flour
  • 3-4 eggs
  • 1 cup milk
  • Seasonings (depends on individual taste)
  • Cooking oil (canola)
  • Large skillet
  • Medium manual beater

How to Make It:

1. in large skillet pour enough cooking oil to cover at least the bottom half of your chicken pieces.

2. In a large bowl combine eggs, milk, and seasonings and beat until contents are thoroughly blended.

3. Completely cover chicken parts in egg, milk, seasoning mixture.

4. Bring oil in skillet to a high heat.

5. Place chicken evenly in skillet and cook until golden brown.

6. When your chicken is golden brown on one side flip the chicken over and repeat this process.


In place of the skillet and cooking oil, you may want to try this recipe baked. All you need to do is substitute a baking pan, but make sure to completely cover the bottom of the pan with a cooking spray


Importance of Main Courses

For those influenced by European culture, the main course, (known sometimes as the entrée in North America [but not elsewhere]) is typically the most important course of the day’s most important meal.

In a European-style formal meal the main course is the primary or featured dish on the menu of a multi-course formal meal. Typically the main course is the most complex and substantive dish on the menu and typically features meat or game with vegetable and starch accompaniments.

In formal dining the preceding courses act as a way of preparing for and leading up to the main course which is considered to be the gastronomic apex of the meal. The succeeding courses are intended to calm the stomach an the senses after the main event.

In restaurant dining the main course is typically preceded by a light appetizer a soup or a salad and followed by a dessert or a cheese course. However, a structured formal meal can contain many more courses than this. An example might be a fruit course followed by a soup then a salad, a fish course, the main course, a sorbet then the dessert then a cheese course and finally coffee.

Extended dining was probably developed by the Etruscans and from there the practice travelled to Greece. However, it was the Romans who began splitting this extended dining experience into separate courses and it was they who first introduced the main course (the Primae Mensae in Latin) which was preceded by several starter recipes (gustatio) and followed by desserts (secundae).

The Romans introduced this dining method into Gaul (now France) and by the Middle Ages it had become standard practice in French cuisine to divide formal meals into different and successive courses. As French cooking methods pervaded the courts of Europe this formal eating system became the epitome of dining and forms the basis for our formal dining systems even today. If should be noted, however, that the entrée (literally entrance) was the starter or appetizer in formal French dining and this is the sense in which this word is used everywhere but North America even today.

Below is a classic Roman Primae Mensae recipe for:

Pork Chops with Sauce


750g pork chops
100ml white wine
4 tbsp liquamen (fish sauce, use Thai fish sauce)
4 tbsp water or broth
4 tbsp cider vinegar
4 tbsp olive oil


Heat a frying pan, add a little oil and cook the pork chops until they are nearly done. Set the chops aside and clean the pan.

Add the remainder of the ingredients to the cleaned pan and place the chops in the liquid. Bring this to the boil and continue cooking the chops, turning them occasionally, until they are done. Place the chops on a the plate and cover with the sauce.

Serve with steamed leeks and fried squash.


Different Ways To Prepare Seafood

Whilst we all have our favourite recipes, it is worthwhile to continually look for new recipes for main courses consisting of fish. With over 20,000 species in the world, many different cooking methods and styles of presentation the task will be easy. There are three very different cooking methods considered, but with just one cut of fish, a 175 g fillet of Salmon. This hopefully will show the very different results that are achievable.

Option 1. Wrapped in a parcel with hidden delights

This version will offer mystery and surprise. From your grocery supplier obtain sufficient banana leaf, if they do not have it in stock they will have supplies in a couple of days. You will need a piece 25 cm square for each of your guests. In boiling water blanch the leaf for four minutes, to soften. Place the Salmon fillet in the centre of the leaf. Now you need to add the flavouring ingredients to give the visual and flavour sensation when opening the parcel. Try an Oriental touch with thin strips of ginger, lemon grass and spring onion with a touch of soy and Thai fish sauce. Fold up the parcel and close with a wooden kebab stick, or wrap together with long strips of spring onion. Steam until cooked, the core temperature needs to reach 62 degrees Celsius. Plate the closed parcel and allow your guests to open them. The choice of items to include in the parcel gives you a licence to thrill.

Option 2. Cold cured with fennel herb and liquor

Curing originated as a way of preserving fish prior to introduction of fridges. It would start with a period of covering in salt or a salt solution, to start reducing the water content, following by drying and possibly smoking or further curing with sugar and salt. Nowadays we do not need to preserve fish, since we have daily sources of supply and the means of safe storage. Curing provides a method of adding extra flavour to the fish. Additionally the salt level in the dish will be low. You will need a container to store the fillets of fish tightly packed together in two layers. Place in the first layer flesh side up and cover with a small handful of chopped fresh fennel herb per fillet. Pour over 25 ml of a fennel or aniseed based liqueur per fillet. Add the second layer flesh side down. Cover with kitchen foil, top small weights to press down, such as clean pebbles or potatoes. Remove the covering and turn over and baste the fillets twice a day for five days. Prior to serving lay the fillets on a flat tray, cover with cling film and place in the freezer compartment for around an hour, until they begin to freeze. This process will enable you to cut the fillets in very thin slices and place on a cold plate, drizzled with the basting liquid and served with a chunk of lemon. This option can also be served as a starter with a smaller using a smaller fillet.

Option 3. Grilled with Tandoori spices

Skin the fillet of fish, make cuts around 0.5 cm thick on both sides, lightly coat in vegetable oil and liberally coat with Tandoori spices, pressing the spicing into cuts. Allow to stand in the fridge for a minimum of two hours. Place on a tray under a very hot grill, turning the fillets once, until cooked to a temperature of 62 degrees Celsius. Serve on a bed of chopped cucumber in yoghurt flavoured with lemon juice.

The above three options are merely a drop in the ocean, pardon the pun, with what you can do with just one cut of fish. You can also try poaching and serve it cold with a salad, used as part of a fish pie with some white fish and Prawns, in a pate, in batter, as part of a fish curry, with asparagus and basil sauce, stir-fried, baked with a herb crust, fish cakes and many more. You can then consider other types of fish. With fish main courses there need never be any menu boredom.


Choosing Low Calorie Foods For Weight Loss

Lets talk about a new concept. It’s called energy density. It’s the amount of energy or calories in a given amount of food. If you want to lose weight, you’re best eating low density foods – high volume foods that contain small amounts of calories. By eating low calorie foods, you get full faster but consume lesser energy. Vegetables and fruits are two examples of this type of food.

Let’s talk about specific food examples. Raisins are an example of high density foods. You’ll get 100 calories from 1/4th cup of raisins. Instead of raisins, try eating grapes. A cup of grapes provides the same amount of calories as 1/4th cups of raisins. This is good for weight loss.

Some other examples of high calorie density foods are sodas, candies, french fries and other fast foods. A serving of french fries, the small one, contains 225 calories. You can get the same amount of calories from 1 1/2 cups of strawberry, 10 cups of spinach and a small apple. As an added benefit, you can a lot of vitamins and minerals. It’ll take longer to consume so your hunger will pass while eating.

One big glazed doughnut packs 300 calories. You’ll get the same amount of calories from one bowl of bran flakes, blue berries, skim milk and peanut butter on whole-wheat toast.

A candy bar has approximately 275 calories. The same amount of calories can be had from low-fat chicken salad stuffed in pita. You’ll be more satisfied too.

What about a cheeseburger? This American favorite packs 600 whopping calories. That’s equal to the calories from a complete meal of fresh fruits, vegetables, sandwich and soup.

You should also think about energy density when snacking. Ideally you shouldn’t go above 100 calories per snack. If you consume an ounce of potato chips, you’re actually taking in 150 calories. Try 3 1/2 cups of air-puffed popcorn instead. You’ll only be taking in 100 calories.

You can eat healthy, satisfying, low calorie density foods without having to eat less by choosing what you eat a little more carefully. Here’s a simple guide to always eat low density foods without taking out your calculator. Fill your half your plate with vegetables, 1/4 with whole grains, and the last quarter with lean protein. For dessert, eat fruits instead of pies.


Low Calorie Food Swap Ideas

For a lot of dieters a number of very small adjustments can be made to their dietary intake that would have a great impact on the dieting results they see. These low calorie food swap adjustments are easy to make and once you get into the habit of substituting one food for another lower calorie version the choices will become automatic leaving you on easy street (to an extent!) to your weight loss goals.

Taking the time to learn what these adjustments are and then getting them built into your diet plan will work wonders.

Here are a few of our favourite quick and easy swaps to get started.

Low Calorie Swap: Ditch Granola For Oatmeal

Exchange your usual bowl of granola or cereal in the morning for some oatmeal. Oatmeal is very high in fibre and totally sugar-free which is not the case for most cereals. Oatmeal contains a lot of insoluble fibre which the body cannot digest as is passed through the body as wasted calories. Great for dieters. See the Dukan diet for details of how they make great use of oatmeal in their diet plan.

By choosing oatmeal as well, you can easily save 200-300 calories in the process. A great low calorie food swap with health benefits to boot!

Swap Beef For Fish

Another quick swap is having fish in place of beef other red meat. While beef is a good protein source, fish would be a superior option for high protein intake.

Fish has the added bonus of being lower in calories and virtually fat free so this is a good food swap choice for those wanting to get the weight off quickly.

Perhaps have beef once a week to keep your iron intake up but then have fish the other times. Or ditch the beef completely and have other iron sources instead such as spinach which is also low in calories.

Food Swap: Forget Juice and go for Real Fruit

For faster weight loss try swapping fruit juice for real fruit. Juice is high in calories and produces rapid spikes in blood glucose due to the lack of fibre it contains. Real fruit is the opposite and contains all the juice goodness as well as the fibre to help slow digestion meaning this is another winning low calorie food swap.

Real fruit is much higher in fiber and nutrients and keeps you feeling fuller for longer. Fruit juice is not always the healthy option people seem to think.

Replace Pasta with Spaghetti Squash

Finally, another low calorie food swap is to consider adding to your diet plan spaghetti squash to replace pasta. Pasta is very high calorie and easy to overeat. If you want to maintain reduced calorie intake for quicker weight loss, squash is the superior choice.

This vegetable can be eaten in a similar way to normal pasta but cuts out 200 calories or more from your meal.

These are just a few of the quick easy low calorie food swap ideas that make losing weight that bit easier. They don’t skimp of the quantity of food eaten just change the calorie content by substituting lower calorie foods for higher calorie foods. Sometimes the smallest changes make the biggest difference so always look for low calorie food swap changes that can be easily made to your diet before embarking on a full-blown diet plan – it’s far easier to do!


Healthy Low Calorie Foods

‘Calorie’ is unit of measurement for energy. 1 calorie is the amount of heat needed to raise 1 kilogram of water 1 degree of centigrade. Which means, the higher the calorie contained in food, the more energy it will release when burned. Low calorie food is the main key to lower body weight.

The fact is, high calories are caused by high amount of fat in foods. The order of macronutrients of food is separated into 3 types (protein, carbohydrates, and fat). Out of these 3, for every gram of fat, 9 calories are produced while for every gram of carbohydrates and protein only 4 calories are produced. Fat itself are separated into 3 different types: saturated, polyunsaturated, and monounsaturated.

Fish is one example of low calorie foods. Many types of fish contain less than 1 gram of fat per 100g of meat. Chicken is another good low calorie food. Depending on how you cook it and part of chicken, 100grams of meat may contain as little as 1 to 2 grams of fat.

Did you know that for every time you dine in restaurant, you are eating easily 1000 – 2000 calories! Furthermore, this meal may contain up to 100 grams of fat.

Below is a list of foods that are low in calorie and fat.

Food#1: Nuts and seeds. For a protein boost, eat small unsalted serving. This food however, is nutritional dense.

Food#2: Dairy product. Parmesan cheese, low-fat milk, and yogurt are healthy option to get protein. However it is high in fat and should be consumed moderately.

Food#3: vegetables. Vegetables contain high protein and low in fat. Vegetables are healthy choice for low calorie diets.

Food #4: Tofu. Tofu contains little fat and up to 10 grams of protein per serving. It is also high in nutritional value.

Furthermore, here are some tips that will lower your food calories.

Tips #1: Replace butter, margarine, and hard fats with low fat spreads or polyunsaturated margarine.

Tips #2: Place meat on rack when grilling or roasting meat. This allows the fat to drain.

Tips #3: Use tofu or beans as alternate protein source. They are low in calorie and cheaper.

Tips #4: When cooking meats, always trim away visible fats and skins.

Tips #5: Eats out less often and eat more home cooked meals. Home cooked meals are healthier.