Eating a good amount of vegetables with a meal means you need less fatty or carbohydrate-rich foods on the same plate to feel full. My favourite smoothie includes bananas, blueberries, fresh baby spinach, cucumber, strawberries and raspberries. I mix it up with some skimmed milk.
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I judge the size of each portion by eye, having weighed them roughly the first time I made it. Try substituting them into recipes instead of things like potatoes. At some point it will become second nature. Oh and buy a smoothie maker.
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I am dedicated with fitness and try to prepare meals in advance, so I incorporate a lot of vegetables. I would count fruit as dessert.
I started eating more healthily a couple of years ago when I left a long-term relationship. I was unhappy with my weight so I decided to change my diet and gym routine. It took a while to get the balance right as it can be expensive. To try to get more vegetables and fruit in your diet I would say prepare your meals in advance if you can. I prepare all my food for the week on Sunday. Also if you are having pasta, have a salad with it.
Or eat an apple with breakfast. Another way to get enough good stuff in is by making smoothies. I feel great for it. I have always eaten a lot of fruit and vegetables. In an average day I have a banana and blueberries in my porridge, an apple or pear and nuts as a snack. Then lunch is a salad of mixed coloured lettuce, cherry tomatoes etc and either chicken breast or salmon.
I will snack on an apple afterwards. Late afternoon I have some nuts and dried fruits cranberries or maybe some strawberries in season. Then for dinner I eat meat and broccoli and carrots, or kale and carrots, followed by melon and orange cut up as a fruit salad. I make that about 10 portions.
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My weakness is cake and chocolate so my diet is liberally sprinkled with these plus spoonfuls of peanut butter and honey. Fruit tends to come in convenient meal-size portions ready-made a pear, apple, banana etc. If I have a bad day eating with loads of bread, cakes and sweets I feel horrible mentally and physically. I still do it though sometimes. My mother was a terrific cook, and coming from the Andhra region of India, we ate three- to four-course meals, each with a different type of vegetable dish.
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Every celebration included multiple courses. When I got married, I was introduced to a whole new cuisine, also vegetarian, from Palghat [a city in southern India]. Breakfast for me is usually chapati or toast with a leftover veggie dish, like curried cauliflower. I snack on almonds and fruit. I go a bit fruit crazy, sometimes eating an entire bunch of grapes.
Lunch is usually a big bowl of fruit and vegetables in a salad and then dinner will be chapati or rice and maybe eggplant or another vegetable dish. I feel healthy and energetic, and attribute my good skin and hair to eating lots of fruit and vegetables. My advice is always cook at home, buy fresh produce every week daily is hard for most of us working shifts.
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We cook together as a family and friends and it makes it more fun. There are lots of resources for vegetarian cooking, which have exploded in the last decade. Variety is important so improvise from as many cuisines as possible Italian, Chinese, Mexican, all south Asian and east Asian. Improvise and it is OK to fail, scrape off the burnt broccoli and move on.
I get 10 portions a day. Of course, it is up to you to experiment!
Try slicing, marinating and grilling it or chopping it up into smallish pieces and frying it with garlic until golden. Silken tofu is a creamy, softer product. Tofu and all soya products contain large amounts of oxalate. Individuals with a history of oxalate containing kidney stones should avoid over consuming soya products. Before changing your diet, it is advisable that you speak to your GP or alternative health professional. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.
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Inspire me. An introduction to tofu Tofu, or bean curd, is a popular food derived from soya. The origins of tofu Like many soya foods, tofu originated in China. A g serving contains: 73 kcal 4. Safety Tofu and all soya products contain large amounts of oxalate.
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Does Tofu lower the thyroid. I am a man. Should I avoid it? I was interested in your article about tofu. Unfortunately your article does not give the percentage of iron or vitamin C per gm contained in tofu. I need this information as I suffer from a condition whereby my body cannot get rid of excess iron and, therefore, have to drastically limit my consumption of foods containing both iron itself and those, like vitamin C which help it's absorption. Can you help? Hi there, thanks for your question.
Different brands of tofu may vary in iron content from about 1mg per g to 3mg. It is not a source of vitamin C.
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