Breads and grains have endured a poor reputation in diet programs of late but it has been good to see a return to common sense where weight loss menus again accommodate servings of these foods. Although too much of these foods does not assist with a calories loss diet, we can eat some bread and grain foods and still lose weight. Bread is often best included in our menu in one sliced open or traditional closed sandwiches or even as a low calorie snack.
Grains are found in a many foods that can be included in each meal and even in healthy snacks. We need energy at the start of the day and so carefully selected whole grain or bran cereals low in sugar and served with reduced fat milk are important foods to include in our breakfast menu. A slice of whole grain bread is low in calories and can be included with a low calorie margarine and fruit spread or jam as part of a calories loss menu.
Pita bread containing less than 200 calories is a most versatile and suitable food to include in many meals like snack time where it can be an alternative to high calorie chips. Fresh pita bread with hummus and salad can become a delicious ‘wrap’ for lunch. Brown rice with vegetables and a chicken breast either steamed or stir fried in a wok is a healthy low calorie dinner at any time of the year.
Oatmeal is a great filling food for breakfast and has lots of fiber that will help you feel full throughout the day. At lunch or dinner, eat pasta sparingly, and look for whole grain pasta, but do keep some around for a quick meal. Remember to eat more of an accompanying salad than pasta when you want the benefits of calories loss.
Rice cakes are very low in calories and are an ideal diet food. They can be ‘dressed up’ with low calorie spreads and eaten as a snack or as part of a light lunch. Another snack to increase your calories loss is whole grain crackers with cheese, in the place of high calorie potato chips.
Some dairy products are packaged in ways that make them excellent food for dieters! 2% milk, low calorie margarine, low calorie cheese and yogurt are core foods to include in a calories loss menu so make sure that you stock up on as much of this as your refrigerator can hold. Low calorie cheeses and yogurt are often packaged in perfect sizes for a snack and you can calculate the portions of these foods to assist with your calories loss.
The inclusion of yogurt in your low calorie diet has many benefits. Even in its low calorie form, yogurt provides for our essential intake of calcium and a small serving as a snack or dessert does not contain an excessive number of calories. Its worth buying as much yogurt as you can at before its expiry date!
Pre-packaged, low calorie meals often containing high quality ingredients including dairy and grain foods come frozen and are easy to store in your refrigerator. They are popular meals at work and at home and because they require little preparation and advertise their calorie content they are easy to include in a calories loss menu. Other frozen food including vegetables and fruit are suitable for low calorie snacks or dessert they too can contribute to your planned weight loss.
