(ФОТО) Гледате ли кој оброк е поздрав? Се чинат идентични, а се разликуваат во 300. калории!

Едноставните и мали промени можат да направат голема разлика и да ве доведат до посакуваната линија. Ова е пораката на диететичарот Паула Норис која покажала дека навидум идентични оброци може да варираат од 300. до 500 калории.
Таа на Инстаграм објави фотографии од две, на прв поглед, еднакви чинии полни со ориз, пилешко, зеленчук и авокадо. Меѓутоа, ако мудро го комбинирате овој здрав оброк, може значително да го намалите внесот на калории дневно.
Чинијата лево содржи 200 грама пилешки гради подготвени со две лажички масло, чаша ориз, половина рендан морков, половина чаша зелена салата, една краставица, шест шери домати, половина авокадо и две лажички семе од тиква. Вкупно 900 калории.

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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

A post shared by Paula Norris, Dietitian (@movingdietitian) on Aug 21, 2020 at 2:08pm PDT

На чинијата десно се сервира сто грама пилешки гради подготвени на лажичка масло, половина чаша ориз, една морков, чаша салата, две краставици, осум шери домати, четвртина авокадо, лажичка семки од тиква и сто грама темно грав, со вкупно 600 калории.
И двете јадења на чинијата даваат ист волумен, а разликата во калориите е значајна. Норис претходно сподели уште неколку слични графики за да ги инспирира луѓето да заштедат неколку калории со внимателно планирање на нивните оброци, а со тоа и намалување на сантиметри на половината.

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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

A post shared by Paula Norris, Dietitian (@movingdietitian) on Aug 28, 2019 at 2:37pm PDT

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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

A post shared by Paula Norris, Dietitian (@movingdietitian) on May 26, 2019 at 2:26pm PDT

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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

A post shared by Paula Norris, Dietitian (@movingdietitian) on May 4, 2019 at 4:54pm PDT