Increase immunity at home
More servings - fewer calories
Recent research by American scientists fromThe Northwestern Wellness Institute in Chicago showed that people who ate a large portion of vegetable salad as an appetizer before the main course consumed 12% fewer calories overall during lunch than those who immediately started on the main course. Indeed, if you start a full meal with a huge portion of salad, you quickly feel full, it seems to you that you have already eaten enough for lunch, so you automatically reduce the number and size of portions of the following dishes. To be not only nutritious but also healthy, such a vegetable salad should include green lettuce leaves (romain or iceberg), fresh carrots, tomatoes, cucumbers, celery, mozzarella cheese, and it is better to dress it with lemon juice and a small amount of vegetable or olive oil.
For breakfast - only hot food
It is easy to prove that hot breakfasts are muchhealthier and more nutritious than dry ones. First of all, they have much fewer calories. For example, a pack (450 g) of dry oatmeal or muesli contains from 1400 to 2000 kcal, while a serving of hot oatmeal (on water) will cost you only 300 kcal (for the same 450 g). In addition, hot food is much more nutritious, it saturates for a long time and after it you are unlikely to want a snack immediately upon arriving at work. But after a dry breakfast you usually crave a hot one - you come to work and immediately drink a cup of tea or coffee, which are certainly accompanied by various high-calorie goodies.
We drink green
Prefer green tea to all carbonated drinks and fruit juices. Firstly, it is much healthier, and secondly, it is less caloric.
In a standard can of "Coca-Cola"— 140 kcal, which is equivalent to 9 teaspoons of sugar. Fruit juices have no fewer calories, and often even more, than soda (not to mention dyes and sweeteners, if you are fond of store-bought juices in bags). Green tea, if not sweetened, has 0 kcal. Not too convincing? Then perhaps you will be convinced by the fact that green tea contains catechins - substances that stimulate the body's ability to burn excess calories. In addition to all this, due to the presence of vitamins C and B, trace elements, antioxidants, organic acids, enzymes and alkaloids, green tea has antimicrobial, antiviral and restorative effects and strengthens the immune system weakened during the winter.
Don't give up sweets
If you want to eat something tasty,Prefer chocolate to all sweets. Dark is better. Yes, chocolate is high in calories (100 g - from 520 kcal to 560 kcal), but you can’t eat a lot of it: one or two small pieces are enough to satisfy your craving for sweets and lift your mood (and two pieces are about 20 g, i.e. only 100-120 kcal). Moreover, numerous studies have proven the ability of dark chocolate to lower blood pressure and reduce the risk of cardiovascular diseases due to the magnesium, iron and potassium it contains. Chocolate also activates the production of serotonin - a hormone that improves our mood.
