Tag Archives: #Healthy

12 high protein delights where serving size scores big over portion size

Your serving size might be the reason you are getting Fat. Or maybe you are over-indulging in ‘healthy’ food one time too often. May be you have missed the good ones and everything that followed is devastating your diet plan. It’s time you learn to get fewer spoons in your food and discover which nutriment could just work great for you.

Should you have too much of good food!

“Anyway, it’s healthy.” If this is how you would react then in all probability you are eating too much of a good food and may be one time too many. Needless to say we fall prey to temptations sometimes and often cheat ourselves for the fun of it. Over the years food portions and servings have grown in size and so have the waistlines.  A bagel that sized 3 inches and carried 140 calories not so long ago, has fattened to 6 inches and a whopping 350 calories.

When we look for healthy foods we are suddenly beset by the misbelief that we can have as much of it as we want without the consequences. Sometimes we even find it thoughtful that we can eat our way to negative calories and a promising health.

So what to eat and how much to eat?  Let’s clear the air.

Are you indecisive about nutrition?

Nutritional studies usually run aground for the simple reason that it’s pretty hard to figure out what people actually eat. Sizing a tomato before eating is difficult to remember than how many times you ate it last year. Nutrition judgments could go awry and be distressingly inexact for the same reason.

For this simple relatable reason you just couldn’t do any better by sticking to a one particular diet and size. Eating a variety of fresh food and cutting back on processed ones is the simplest way to ensure that you get what you need most, even if the reality isn’t as exciting or new as you might wish it was. And then you may also wonder how the microbes in your GI tract will behave. Will it somehow change you whole nutritional plan?

No way, this is more about your personalized nutritional response than anything else. Micro biome science doesn’t carry necessary evidence to back up its use. For now, it’s wait and see and then wait and see more. It turns out science is often wrong on the way to being right.

Most roads lead to fineness proteins that strengthen bones, cartilage and skin and could improve your mood swings by regulating body hormones. With some health rewarding combination of these impressive foods, all equations work just fine without sabotaging weight loss goals!

How many times you have returned home exhausted, and either grabbed whatever you could on the way or called that local takeaway joint? Probably many more times than you wish you didn’t remember.  

It’s not so uncommon to find those who rush out of home for a 8-10 hr job each day and for whom a quick cup of coffee is the only choice to kick start their day.  A rush to street joints and a hasty bite of those street foods without fretting over the food value is a poor choice. The unfortunate part is that these people miss out on the importance of having high protein foods each day 24/7. Even high protein snacks fail in hitting your macro goals that range from reducing appetite and increasing muscle mass to healthy bones, cartilage, skin tissues and blood. For every kilo of bodyweight you need 0.75 gram of protein each day; that sum up to 56 gram daily if you are of an average built.

If you are keen on being lean and sinewy and alive outside, you need to up your protein intake by all counts. Just how much of what that will keep you stoked all day without worrying about the waistline? Let’s figure out here;

Egg

Image source:: ‘Go (over) easy on the eggs: ‘Egg-cess’ consumption linked to diabetes. in Newsletter of 14 Nov.2020 Univ. of South Australia.

An average 50-gram chicken egg provides approximately 70 calories of food energy, 6grams of protein and approx. 5 grams of fat. More than half the calories found in egg comes from the fat in the yolk which in turn contains 2/3rd of the recommended daily intake of 300 mg of cholesterol.

On the other count the egg white consists primarily of water (87 percent), protein (13 percent), little fat and virtually no cholesterol. Once boiled these miracle orbs provide you significant amount of several vitamins and minerals that include vitamin-A (19% of daily value or dv), riboflavin (42 % of dv), pantothenic acid(28% of dv), vitamin-B12 (46 % of dv), choline (60 % of dv), phosphorus ( 25% of dv), zinc ( 11% of dv) and vitamin-D ( 15% of dv).  But remember, how you cook an egg affects its nutritional value. Packed with nutrients, calorie for calorie, an egg is pretty much like any other food and makes portion control easy even for the most unwilling.

Just boil two of these, cool and dig in!

Cheese

Image source: ‘The 9 Healthiest Types of Cheese’ by Lizzie Streit in healthline.com

The protein content in cheeses varies between Parmesan, Swiss, Pecorino, Edam and Gouda but offers the most bang-for-buck. A 100 gram serving provides between 26-35 grams of protein with around 1.3 grams of carbohydrate. Paired with anti oxidant grapes or blue berries it could make you jumpstart even after the 3 pm slump.

Yogurt- Greek or Regular?

Image source: ‘Strawberry Yoghurt Recipe’ by Meghna Wani in parenting.firstcry.com

Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar — and a much thicker consistency. Both types pack probiotics and support digestion, weight loss, and heart health.

Let’s find out which scores most on nutrition;

Protein 

A typical 170 gram serving of Greek yogurt contains 15 to 20 grams of it, the amount equivalent of 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams which could make you may feel hunger pangs sooner.

Carbohydrate 

A smart choice for those who watch their waist lines Greek yogurt carries half the carbs as the regular kind – 5 to 8 grams per serving compared with 13 to 17. Further, the straining process leaves this yogurt less likely to hurt those who are lactose intolerant. No matter which one you opt for, just go for the one that is less sugar added.

Fat

Be wary here. A 200 gm serving of Greek yogurt packs 16 gm of saturated fat – or 80 percent of recommended daily allowance if you’re on a 2,000-calorie diet. On the other side, regular full-fat yogurt has 5 grams of saturated fat in a typical 225 gram serving. Saturated fat raises total and “bad” cholesterol levels.

Sodium

An average serving of Greek yogurt could provide you as much as 50 mg of sodium, about half the amount most brands of the regular kind carry. Too much salt spikes BP and increases the risk of heart ailments. Recommended intake puts cap at 2300 mg a day or 1500 mg if you are older than 50, have hypertension, diabetic or suffer from chronic kidney disease.

Calcium 

Regular yogurt serves 30 percent of your daily requirement while Greek yogurt sheds some of its calcium through the straining process. A 170 gram cup of Greek yogurt nonetheless provides at least 20 percent of your daily need. Still worried about your calcium intake? Just add another serving of milk or stir almonds into your serving each day.

Edamame beans (Immature soya bean)

Image source: ‘Edamame-Black Bean Salad’ by Betty Crocker Kitchens in bettycrocker.com

Green soybeans certainly don’t sound inviting, yet they’re a great source of protein. Like meat and dairy, these greens provide all of the essential amino acids your body needs. One 50 gm serve contains around six grams of protein and four grams of carbs.

Fish

Image source::’Why Is Fish Good for You? Because It Replaces Meat? ‘ by Roni Caryn Rabin
 

When you pick up one of the packaged tuna, salmon or mackerel options you indulge yourself in the benefits of omega-3 fatty acids. You can choose from various options – with or without dressings and other ingredients like bulgur wheat, lentils and quinoa.

Tofu

Image source:: ‘ Deep-Fried Tofu With Dipping Sauce’, by  Cecilia Hae-Jin Lee in latimes.com

Meatatarians may be skeptical but this could very well make them sulk no longer. With 8 grams of plant based protein and 1.9 grams of carbs, each 100 gram serving of tofu could be a delightful addition even to most eclectic non veg spread. Its smacks great when chopped into cubes, pan fried with spices and then dunked into onion tomato ginger gravy. Take a bite of this portable protein and I’m sure you wouldn’t find it super weird any longer. It’s great at sucking up the flavors of the dish it is prepared in and is a versatile addition to a meal. After all it is curdled soya milk and is made pretty much the same way most cheeses are made. Firm tofu (soya bean curd) contains about 10 grams of protein per 100 grams of serving.

Lentils

Image source:’ Madras Lentils’ by Linda in thewanderlustkitchen.com

A great source of protein, cooked lentils carry about 8.84 grams of protein per 100 gram serving. Red or green, lentils can be added to stew, curries salads or rice to give that little extra punch of protein to a lunch or dinner spread. Apart from protein and fibre, lentils carry key nutrients including iron and potassium.

Chickpeas

Image source: ‘how to make espinacas con garbanzos here’ by Lauren Aloise in spanishsabores.com

Highly versatile with plenty of recipes you could relish chickpeas by adding them in stew or curry or even enjoy it oven roasted and spiced with paprika. Even hummus which is again made from chickpea paste is your healthy, protein rich mouthful alternative to butter. High in protein, each 100 gram serving of cooked chickpea contains about 7.25 gram of it.

Peanuts

Image source: ‘Eat Peanuts: You May Live Longer’ by Jennifer J, Brown in everydayhealth.com

Protein rich, brimming with good fats, peanuts are your complete protein snack. An 8 gram tablespoon of peanut butter spread over your sandwich could leave your gut feeling happy. Each 100 gram serving carries about 20.5 gram of protein.

Quinoa

Image source: ‘How to cook Quinoa (and what to do with it!) ‘ by Kylee in kyleecooks.com

Quinoa is a complete protein grain. A cooked 100 gram portion contains about 8 grams of protein. It is also rich in other nutrients, including magnesium, iron, fiber, and manganese. You could relish quinoa as a fill-in for pasta, in soups and stews or even choose to sprinkle it on a salad. It just savors great with any combination.

Protein-rich veggies

Image source: ‘8 High-Protein Vegetables You Must Start Eating Right Now! by Sarika Rana in food.ndtv.com

Eaten alone many of these dark-colored, leafy greens  are not enough to meet your daily protein requirement , but a few vegetable snacks can increase protein intake, particularly when consumed along with other protein-rich foods.

A single medium stalk of broccoli has about 4 grams of protein while kale gives you 2 grams  per 100 gram serving. 5 medium sized mushrooms likewise contain about 3 grams of protein. For a happy eat you could try a salad of baby greens with some quinoa sprinkling for a protein rich nutriment.

Seitan (Wheat meat)

Image source: ‘Instant Pot Seitan’ by Liz in zardyplants.com

Seitan is made from mixing wheat gluten with various spices.  This complete protein however is best avoided by people afflicted with gluten intolerance because of its high wheat content. It turns into a protein-rich wholesome meat substitute for you when cooked in soy sauce. One 125 gram serving could supplement you with as much as 24 grams!

Foraging for bottom line!

If you feel that your jeans are hugging you tighter than usual, don’t blame all that food. It’s your personality that actually make you decide how much and when should you eat. Most extroverts are more likely to eat out with friends and tend to have bigger portions of less healthy foods. Conscientious ones who abide by the rules are unsurprisingly the healthiest. These are the ones who would rather nibble on a carrot stick instead of chips when the urge to eat hits. Then there are those also who are prone to emotional eating and are disoriented enough to usually eat dense and high calorie foods.

This eating awareness may discomfort you but it’s not meant to make you self conscious or feel scared of food. It’s here only to make you realize that what and how much you put into your body might not be right choice. May be it’s not what your body actually needs. May be you are eating more out of habit than want.

So, take a break between those bites and remember that some 20 years ago, people were just as satisfied with one half the size. You would or wouldn’t be, is uncertain but at least you will know what and how much you have eaten. Meanwhile keep servings in mind when looking for a quick bite.

You may find an easy way to avoid over-doing but be on guard for times when it’s not so easy to count.

Lip smacking street foods that are not a diet disaster and are actually healthy!!

If a quick bite is your only choice then reach out for those sumptuous street foods without worrying about your waist line. It’s no big deal! You could even escape the trip to an expensive restaurant with your diet plan intact and find healthier options among the street foods that are notorious as diet disasters.

An ideal food that does not derail the diet is one that is not loaded with high fat and high salt or flaunt high calorie  items and essentially carries a plate that is half fresh fruits or veggies, a quarter of whole grains and the rest lean protein. Look out for grilled, baked or boiled options veggies preferably and then add sides of salad or a fruit salad. This could be your spread  if you look for healthy options every time you rush for a quick bite.

A third of people who eat at food joint three or four times a week are obese. More often we forget that for almost every meal that we take, smart choices are there for our picking. That doesn’t mean that you should avoid fast food entirely if you are looking for a few healthy options to order each time you eat out. If you are on the run and hungry, street foods are not only fast but usually hit the spot each time. They are cheap, tasty and above all- so convenient.

The key however is self restraint- both in how often you frequent these street food joints and what you eat leaning on side rails. Street food menus are tricky if you are watching your belly. Finding safe and healthy food at these wayside joints is always a challenge, but there are always choices that you can make that are healthier than others. Just learn to keep your entire meal to 500 calories or less …no more. The average adult eats 836 calories per tuck-in each time and usually underestimates what he or she ate by about 175 calories. So… no wild guesses-  nutritional info on various food items is available at number of websites and franchise locations. Take advantage of this info. Opt for foods that are lower in fat and high in protein and fiber. Look for items with more good stuff like fiber, whole grains and high quality protein. Look out for spreads that are low in saturated fats and steer clear of dishes that carry trans fats.

But then you could be wrong if you assume that healthy sounding dishes are always the best bet. Many salads turn into a diet minefield once they get smothered in high fat dressings and fried toppings. This is where learning before ordering could make a huge difference. Remember what you eat is your best bet to live a healthier lifestyle.

Here’s how;

Pin on to zero calorie beverages

Soda, a huge source of hidden calories packs in around 300 calories in a large pack. Shakes are even worse and have about 800 calories stowed in – that’s a day’s worth of saturated fats. And don’t be fooled by lemonades or fruit drinks. These add calories and sugar and definitely lack much in the way of nutrient. Be wiser about sides and ask for water, diet soda, or unsweetened tea instead.

Those side dishes are evil and mean no good to you

Beware of items that come with side dishes. Sides like fries, chips, rice, noodles, onion rings, coleslaw, macaroni and cheese, biscuits, and mashed potatoes with gravy, could set the calories flying. Better bets are salads with light dressing, baked potato that are easy on the toppings, fresh fruits, or corn on the cob (a cooked ear of freshly picked maize).

And pass on those French fries for you could do without them. A sandwich or burger has plenty of filling of its own.  Still if your meal doesn’t sound complete without this ravishing evil choose the smallest size. This could be a whopping 400 calories lesser than the large serving.

Even lean meat could wreck your diet plan

Adding meats- even the lean ones to sandwiches and salads is always a tempting thought. But these have very few nutrients and are high in fat and calories. Ask for extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat. Even skipping high fat toppings like cheese, noodles and croutons could save you from adding hundreds of calories!

And if you could, avoid salads that have deep fried sea food, cheese and sour cream that make them high fat, high calorie diet-chart busters.

How promising are the diet plans

Diet plans are time consuming and could make you often wonder if fast food is the only way to cram a meal into a busy schedule. May be you just couldn’t let go of those spellbinding McDee burger! Either way it’s all too easy to overload on fast food items with high counts of trans fat, salt and additives that could bring some serious harm to your health.

But did you know that there are healthy food options too on the food menu of these street side joints? While most nutritionists would reject the idea of eating fast foods that are on best weight loss tips, there are plenty of street foods that are loaded with nutrients and go easy with calories at the same time.

A lot many sidewalk joints are offering these options now. Some of these are sure to surprise you if you are apprehensive about the scary ingredients hiding in your favorite dish! Save yourself the trouble. You could always check with 20 odd nutritionist approved menu items on the Net you can trust. These joints serve you far less spooky stuff than you could have imagined; more as a margin trimming exercise than any afterthought on food’s nutritional value that is served. Whatever… you win either way. Less ingredients and still lesser trans fats means your worst fears have the bottom knocked out.  

Once you decide on living a healthy lifestyle, you need to gradually change the way you look at what comprises a healthy meal.  Be determined to make this change for the long term and not because of any urge to make this a fad.

Looking for something refreshing and healthy!

If you think that you are done with the recipes doing round on the internet and want to try something new and healthy- these street food items might tickle your taste buds right. Not only these could be appropriate to what you consider as flavorful and healthy but you could also have a taste of savory cuisines- literally.

South Indian Food : You can start by trying South Indian healthy street food items that bet on strong flavors, go easy with fats and are finger-licking good! Needless to say the cuisine has set firm roots all over the world. Soft, steamed idlis are not only extremely healthy, but are absolutely delicious with coconut chutney and sambhar. Crispy fried dosas are an anytime snack favorite and can compliment practically any gravy. Though traditionally made with coconut, the chutney can also be made with onions, tomatoes, chilies and coriander!

Palak Paneer: Healthy, delicious and innovative, Palak Paneer essentially made with spinach and farmer’s cottage cheese (paneer), is nearly always the star of the table when it comes to vegetarian fare. Add a few naans or rotis (flatbreads) to it and you have a complete nutritious meal.

Biryani: This classic concoction of rice and chicken has more variants than any other dish! Modifications specific to various regions is what keeps this dish interesting. While some keep it classic, many street side eateries mix the rice with a pre-cooked gravy for the moist flavorsome appeal and then add the meat.

Corn on the cob : Another widely adored street food is corn on the cob (also known as bhutta). The corncobs are roasted on a hot coal stove and then rubbed with some lemon juice, salt and spices. A variant of this is the boiled American corn that is sold in small plastic cups. Beware of the amount of butter that goes into it, though!

Sandwich : The toasted sandwich is a particularly popular snack, Stuffed with tomato, potato, cucumber and onion and lathered with some chutney; sandwich can be eaten plain or toasted. The fillings vary and may include vegetables such as capsicum and beetroot. Most sandwich vendors now offer the option of brown bread as well, although mass-produced brown bread is hardly the healthy variety.

Momos : Always very popular as a savory dish, these steamed dumplings are a healthy and filling snack on the go. Vegetables or meats are stuffed inside parcels made of rice flour. These are usually served piping hot with spicy sauces.

Pav bhaji: Infinitely popular this Indian street food is generally made spicy, loaded with veggies and lugs a generous amount of butter. Though it is loved throughout the year, winters are the best time to relish this for all the vegetables that can be added to it. Just take a look at those peas on top, you will understand what I am saying.

McDonald’s Grilled Chicken Classic Sandwich: Grilled chicken sandwiches generally make better healthy lunches than hamburger patties. Pair yours with a salad and light dressing and low-fat milk or water to drink. This fast food is not meant to expand your waistline for calories may be far below 500, but your blood pressure may take a flip because of high sodium contents, if you gorge on it regularly. So, don’t bite it too often!

Burger King Whopper Jr. : Burgers could be a smart choice if you load yours with veggies like onions, tomatoes, lettuce, and pickles for added flavor without additional salt or fat. Skipping cheese and settling for barbecue sauce or ketchup instead of mayonnaise saves on calories. You could try the garden patty option too. Regardless of which burger you pick, skip the bun and you could slice off another 140 calories.

Singapore Chili Crab: If you have a knack for spicy meals, schedule your next rush to a roadside eatery for lunch grab where crab finds prominence in the menu ! This dish is healthy because it contains 45 grams of protein and only 9 grams of fat. The micronutrients that this dish offers are essential for keeping your weight on track.

Korean Fried Chicken Burger: The perfect combination of fried chicken and burgers into your plate is created to not make you feel guilty about eating it. This dish contains 19 grams of protein and 2 grams of fiber. The recipe could be a bit tricky because it combines ingredients that are meant for the chicken with the kimchi-style sauce.

Tandoori Chicken: Chicken is one of the best sources of protein, and is naturally low in calories. The only concern is that it’s preparation  require oil which compromises on the health factor. Tandoori chicken is however, prepared without any oil, from a paste made of chicken, spices, and a little butter. Just make sure your vendor doesn’t use artificial colors and you’re good to go,

Sweet potato: Potatoes are ever woefully accused of being unhealthy and leading to weight gain. On the contrary potatoes are good for health. Sweet potatoes are loaded with a number of nutrients like vitamins A, B, and C, and minerals like manganese, potassium, and iron, along with a good amount of fiber. Topped with lemon and spices to enhance flavor there is nothing wrong with having sweet potato, even regularly.

Stuffed Parantha : This version of Indian flatbread is satiating, contains the richness of butter, and is delicious. Street joints usually offer stuffed variants ranging from vegetables, boiled potato or paneer  all mixed with assortment of taste enhancing spices. These fillers are needless to say, good for health. What more, it is prepared on the spot, so you could watch and ensure that the person making it uses less oil. The paratha itself is made of wheat flour, so nothing wrong over there. Butter, which in low quantities is perfectly healthy, and the pickle is also none too bad for your guts or health.

A hot bowl of Soup: Whenever the time is of the essence and is running short, instant soup is a quick fix for eating on a time crunch and getting respite from the stress conditions. It works as an easy and comforting snack for people of all ages.

Spiced lamb and Feta gozleme : Who says you can no longer eat a single pizza when you want to live a healthier lifestyle? Turkish Gozleme with Lamb are savory homemade flatbreads filled with ground lamb, spices, herbs and feta cheese. You won’t be able to eat just one! They’re incredibly delicious and full of great flavors! Each serving contains 65 grams of carbs, 4 grams of fiber and 38 grams of protein.

Shawarma: Shawarma is a dish from Middle Eastern cuisine consisting of meat cut into thin slices, stacked in a cone-like shape, and roasted on a slowly-turning vertical rotisserie or spit. Originally made of lamb or mutton, today’s shawarma may also be chicken, turkey, beef, or veal. However, shawarmas typically run in the 600-calorie neighborhood, once you’ve added in the pita and sauces. So if you wish to maintain your toned flat stomach, try only once in a while or only to make good your calorie shortfall. Whatever… it’s delightful, divine and knock-out tastyall at the same time.

Get the best in health and wellness

Your attempt to have a healthier lifestyle should not be harmed just because of the limited options for food available for you. You should be inquisitive enough to search for healthier meals around you, and street foods could become an excellent option for you. And there are a lot of healthy finger foods which you can try and that won’t break your teeth when you bite into them.

Think about this in your next internet search and I am sure, you’ll be able to discover more food cart dishes that fit to your healthy lifestyle!