EATING healthily isn't always as easy at it looks.
You know that feeling when you've been eating salads for lunch everyday and sticking to meat and three veg at night, but the weight just isn't shifting.
Many health experts suggest some of us need some help with our portion control. Even if you're eating healthy foods, you can have too much of a good thing.
Aussie dietitian Paula Norris's Instagram is proof of that.
Her "spot the difference" posts show us how adding or removing just a few ingredients from our plates can make a massive difference when it comes to a meal's overall calorie intake.
For example, take a look at one of her most recent Instagram posts.
SNEAKY ‘SALADS’ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately calorie heavy dressings, too much grain and not enough veg can result in a ‘salad’ with calories closer to that of a risotto. Here’s how easily it can happen, even with ‘salads’ of similar bulk... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸On the left • 1 cup cooked Pearl Barley • 70g Haloumi • 1/3 Zucchini • 2 florets Broccoli • 1/4 Capsicum • 50g Eggplant • 3 Cherry Tomatoes • 200g Poached Chicken • 1/2 cup herbs • Dressing of 2tsp EVOO and 2tsp Balsamic Vinegar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹On the right • 1/2 cup cooked Pearl Barley • 35g Haloumi • 2/3 Zucchini • 5 florets Broccoli • 1/2 Capsicum • 100g Eggplant • 5 Cherry Tomatoes • 100g Poached Chicken • 1/2 cup herbs • Dressing of 2 tsp Balsamic Vinegar and 2tsp seeded mustard ⠀⠀⠀⠀⠀⠀⠀⠀⠀
As Paula explains, calorie heavy dressings, too many grains and not enough vegetables can result in a salad with "calories closer to that of a risotto".
She's listed a breakdown of ingredients in bowl meals:
ON THE LEFT:
1 cup cooked pearl barley
2 florets broccoli
3 cherry tomatoes
200g poached chicken
1/2 cup herbs
Dressing of 2tsp olive oil and 2tsp balsamic vinegar
ON THE RIGHT
1/2 cup cooked pearl barley
5 florets broccoli
5 cherry tomatoes
100g poached chicken
1/2 cup herbs
Dressing of 2 tsp balsamic vinegar and 2tsp seeded mustard
Even though all the ingredients are healthy whole foods, portion control still had a massive impact.
Check out some of her other examples on Instagram.
No change in ingredients - just different amounts! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left: 🔸180g steak (untrimmed) 🔸1tsp Oil (to cook steak) 🔸2 cups Lettuce 🔸4 rings Red Onion 🔸50g Avocado 🔸1cup Cooked Rice Noodles 🔸30g Cucumber 🔸2 Cherry Tomatoes 🔸2 tsp Sesame Oil 🔸2 tsp Lime Juice 🔸1 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ One the Right: 👍🏽 🔹100g steak (trimmed) and grilled (without oil) 🔹2 cups Lettuce 🔹4 rings Red Onion 🔹25g Avocado 🔹1/2cup Cooked Rice Noodles 🔹50g Cucumber 🔹4 Cherry Tomatoes 🔹1/2 medium Carrot 🔹1 tsp Sesame Oil 🔹2 tsp Lime Juice 🔹2 tsp Soy Sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes have equal amounts of garlic, mint, coriander, chilli and ginger]
HEALTHY PASTA? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While pasta is not the devil, it gets a bad wrap. The portion size and what we load it up with can be an issue, it’s easy for the cals to add up! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 〰️On the left 🔹 2 tsp EVOO 🔹 200g chicken 🔹 30g semi-trimmed bacon 🔹 2 cups cooked pasta 🔹 30g full fat cheddar 🔹 2 large Florets Broccoli, 1 medium mushroom ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️Easy swaps to get the dish on the right⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔸100g chicken (cooked in a little water instead of oil) 🔸 1 cup cooked Pasta 🔸 1 tsp capers 🔸 10g Low Fat cheddar 🔸 1/4 large capsicum, 4 large florets Broccoli, 2 medium mushrooms ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [Both recipes contain 100ml passata, 1Tbsp tomato paste, garlic clove, 1/4 red onion, 2 anchovies, Chilli, herbs, salt and pepper]
SMALL CHANGE DIET ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While 170 Calories difference doesn’t seem huge, a few small changes like this across the day can be the difference between weight gain, maintenance and loss ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 almost unnoticeable changes like this across your day will cut the calories required to lose 0.5kg per week. So while 170 Calories doesn’t sound like much, it can help you get to your goals. And because the difference between these bowls in bulk is minimal, both will be filling! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left 🔹3/4 cup muesli 🔹100g full fat yoghurt 🔹1Tbsp sultanas 🔹1/4 cup mixed berries 🔹1 Tbsp Chia seeds 🔹1 tsp Pomegranate seeds ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the Right 🔸1/2 cup muesli 🔸100g reduces fat yoghurt 🔸3/4 cup mixed berries 🔸2 tsp Chia seeds 🔸1 tsp Pomegranate seeds
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