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Healthy
            food


By Mira, Ann & Kate
In our crazy age we, students, are under
the press of various obligations. We haven’t
enough to cook or even to have a meal
properly. So, our tips will help you
 To stay in form
 To increase brain activity
 To get away from stress
1. Have your dessert in the
morning
                          You’re less likely to
                           overeat at breakfast.
                           Plus, taking away
                           that restrictive
                           feeling early can keep
                           cravings away all day
                           long. A small sliver
                           after a
                           balanced breakfast of
                           protein and healthy
                           carbs (like eggs and
                           whole-wheat toast)
                           could help you eat
                           healthier later.
2. Start Your Meal With Soup




   Research suggests that starting dinner with a vegetable-
    based soup may help you to consume 20 percent fewer
    calories over the course of your meal
3. Keep Almonds on Hand
   Store almonds
    in the freezer
    to keep them
    fresh. Spice
    them up for an
    appetizer, toss
    them in a salad
    or eat a
    handful for a
    snack.
    Almonds offer
    a satisfying
    carbohydrate-
    protein combo
    and reduce
    cholesterol
    levels.
4. Read Labels When Shopping for
Crackers
    Pick crackers with fiber-rich whole grains, as few
     ingredients as possible and no hydrogenated oils (a source
     of heart-harming trans fats).
5. Replace Full-Fat Sour Cream

   Instead, use reduced-fat sour cream and nonfat plain
    yogurt. You'll save calories and fat without sacrificing
    flavor.
6. Cook pasta al dente.
   A shorter cooking time for your spaghetti may translate into
    better digestion—and self-control. You’re going to chew tougher
    pasta more, versus slurping down soft noodles. That stimulates
    digestive enzymes so you process it better. Bonus: there’s also
    some science that says al dente pasta may stabilize blood sugar
    levels.
7. Spice up every meal.
                         Food without spices is
                          plain and boring. The
                          solution: adding
                          seasonings like
                          cinnamon, turmeric,
                          garlic, cayenne pepper
                          and ginger. You won’t
                          just boost the flavor—
                          you’ll boost your health
                          and metabolism too.
                          Many spices are filled
                          with antioxidants, good
                          for blood pressure and
                          have immune-boosting
                          properties. And you feel
                          more satisfied when your
                          food is more flavorful.
8. Use Stronger Cheeses

   Use cheeses like extra-sharp Cheddar—they give a bigger
    flavor impact so you can use less and cut saturated fat and
    calories.
9. Opt for Brown Rice




   Opt for brown rice over white rice whenever possible to
    add fiber to your diet. Per cup, brown rice has 3 more
    grams of fiber than white.
10. Serve Sandwiches Open-Face




    You'll save about 100 calories simply by ditching that top
     slice of bread.
11. Let yourself get hungry.




   You can snack more often to curb cravings, but experts say
    this “preventative eating” may lead to overeating. So try this:
    Get a little hungry before your first snack of the day. It can
    help you get in touch with your hunger cues and figure out
    how much food your body really needs.
Thanks for your attention)))

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Healthy food

  • 1. Healthy food By Mira, Ann & Kate
  • 2. In our crazy age we, students, are under the press of various obligations. We haven’t enough to cook or even to have a meal properly. So, our tips will help you  To stay in form  To increase brain activity  To get away from stress
  • 3. 1. Have your dessert in the morning  You’re less likely to overeat at breakfast. Plus, taking away that restrictive feeling early can keep cravings away all day long. A small sliver after a balanced breakfast of protein and healthy carbs (like eggs and whole-wheat toast) could help you eat healthier later.
  • 4. 2. Start Your Meal With Soup  Research suggests that starting dinner with a vegetable- based soup may help you to consume 20 percent fewer calories over the course of your meal
  • 5. 3. Keep Almonds on Hand  Store almonds in the freezer to keep them fresh. Spice them up for an appetizer, toss them in a salad or eat a handful for a snack. Almonds offer a satisfying carbohydrate- protein combo and reduce cholesterol levels.
  • 6. 4. Read Labels When Shopping for Crackers  Pick crackers with fiber-rich whole grains, as few ingredients as possible and no hydrogenated oils (a source of heart-harming trans fats).
  • 7. 5. Replace Full-Fat Sour Cream  Instead, use reduced-fat sour cream and nonfat plain yogurt. You'll save calories and fat without sacrificing flavor.
  • 8. 6. Cook pasta al dente.  A shorter cooking time for your spaghetti may translate into better digestion—and self-control. You’re going to chew tougher pasta more, versus slurping down soft noodles. That stimulates digestive enzymes so you process it better. Bonus: there’s also some science that says al dente pasta may stabilize blood sugar levels.
  • 9. 7. Spice up every meal.  Food without spices is plain and boring. The solution: adding seasonings like cinnamon, turmeric, garlic, cayenne pepper and ginger. You won’t just boost the flavor— you’ll boost your health and metabolism too. Many spices are filled with antioxidants, good for blood pressure and have immune-boosting properties. And you feel more satisfied when your food is more flavorful.
  • 10. 8. Use Stronger Cheeses  Use cheeses like extra-sharp Cheddar—they give a bigger flavor impact so you can use less and cut saturated fat and calories.
  • 11. 9. Opt for Brown Rice  Opt for brown rice over white rice whenever possible to add fiber to your diet. Per cup, brown rice has 3 more grams of fiber than white.
  • 12. 10. Serve Sandwiches Open-Face  You'll save about 100 calories simply by ditching that top slice of bread.
  • 13. 11. Let yourself get hungry.  You can snack more often to curb cravings, but experts say this “preventative eating” may lead to overeating. So try this: Get a little hungry before your first snack of the day. It can help you get in touch with your hunger cues and figure out how much food your body really needs.
  • 14. Thanks for your attention)))