Looking for healthy bits that won’t pack on the pounds? Check out this list of ingredients that will add volume to satisfy!
We know protein is important to build body tissue such as our muscles but what about the other food we eat?
Apparentaly, we need more stuff such as fruits and vegetables to function properly.
- Nutrient-rich
Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants. They provide a wide range of nutrients that are vital for the proper functioning of the body, including vitamin C, vitamin A, potassium, folate, and fiber. - Disease prevention
Eating a diet rich in fruits and vegetables has been associated with a reduced risk of chronic diseases such as heart disease, stroke, certain types of cancer, and obesity. The antioxidants and phytochemicals found in fruits and vegetables help protect the body against damage from harmful free radicals and promote overall health. A diet rich in fruits and vegetables has been linked to increased energy levels, improved mood, and better overall well-being. The nutrients found in these foods contribute to the optimal functioning of the body, supporting various systems and promoting vitality. - Fiber content
Fruits and vegetables are excellent sources of dietary fiber, which is important for maintaining a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and can contribute to a feeling of fullness, which aids in weight management. The fiber content in fruits and vegetables aids in proper digestion and prevents digestive disorders such as constipation and diverticulosis. It also supports a healthy gut microbiome by promoting the growth of beneficial bacteria. - Hydration
Many fruits and vegetables have high water content, which helps to keep the body hydrated. Staying hydrated is essential for various bodily functions, including circulation, digestion, and temperature regulation. Anyone craving more fruits during hot summer months?
It is recommended to consume a variety of fruits and vegetables of different colors to ensure a diverse intake of nutrients and maximize the health benefits they offer. The specific dietary requirements may vary depending on individual needs and health conditions, so it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice.
Ingredients list
Yet, many times we don’t really care about such trivial stuff as health or well-being but we just want something to eat that fills our belly. Coincidentally though, as opposed of the practical knowledge some of us picked up during the years on junk food, when we eat healthy, our bellies will be full. It’s only a matter of picking the right food for our body.
Here we have a couple of ingredients sorted by various criteria to aid with various diets.
- List of food ingredients used mainly as sides ordered by their protein content. Many of these ingredients made onto the high protein list but since their high calorie content we rarerly use them as such and even less son on calorie restricted diets.
- Here it comes the same list but ordered by calories. It’s clearly visible why we are packing up with fruits and vegetables when it comes to volume eating. It’s fascinating that although nutritionally very important to eat vegetables and fruits in terms of energy some of them are almost like chewing on water. These the one that will also provide volume for our dishes so the lower the calories the better.
- We can also use these ingredients in a more complementary way with the main protein source or even use as a main protein source if we can make the calories work for us. Note that legumes such as chickpeas, peas, beans and lentils are high in calories but they are raw ingredients. Once cooked and prepared we can make a relatively high protein low calorie dish out of them such as a milk based oat thickened bechamel like sauce.
