bulking up meals with veggies, use leaner cuts of meats, trim the fat- use less butters, oils etc.
8/21/13 11:05 A
veggies veggies veggies veggies!
To this day, I have a hard time visually accepting a "portion size"... that little scoop? That's it, that's all??
Well you can make those little scoops appear like much more, and feel like much more when you eat them, by bulking everything up with veggies. I.e. pasta... ok so a serving of pasta is 1 cup (or less), not three (as I would have eaten). Sooo... take out the excess 2 cups of pasta, and add in 2 cups of sauteed mushrooms, peppers and zucchini. Voila, a giant, appealing-looking filling plate of food.
Or, trade out the starchy vegetables (small portions! i.e. potatoes) for other kinds... I started occassionally skipping on the rice or potato altogether, and just having a massive salad and another side veggie. Now, more often than not I don't bother with potato, rice, bread.... and my plate is always heaping while keeping the calories down to 500 give or take.
I am now just learning the hard way that portion sizes I thought were calorie stricken really weren't and that when I make a recipe that I love, portion it for calories...it looks like bird food :) So now I am starting to make modifications to try to increase the size, healthiness and fullfillingness. I find that these small sizes make me feel deprived. I'm working to get over it and just be happy with what I get to eat and then once I am healthy I can start modifying how many calories I can have because once you reach your goal weight, you shouldn't go lower and just try to maintain so I should be able to add a few more calories. Any low calorie, high fiber, high protein recipes anyone wants to share?
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