Contents:
- Medical Video: 5 FOODS YOU NEED TO AVOID TO LOSE WEIGHT
- Food ingredients for a healthy dinner menu
- 1. Add vegetables
- 2. Add protein
- 3. Meet fiber needs with whole wheat
- A healthy and not fat dinner menu
- 1. Quinoa meat salad
- 2. Asparagus chicken soup
- 3. Grilled chicken with mushrooms and potatoes
- 4. Chicken teriyaki sauce
- 5. Spaghetti
Medical Video: 5 FOODS YOU NEED TO AVOID TO LOSE WEIGHT
Who said you can't eat dinner when you're on a diet? Even though you are trying to lose weight, you are still encouraged to eat dinner, you know. However, your dinner menu cannot be arbitrary. There are several foods that must be on your dinner menu so that your nutritional needs are met. A healthy and proper dinner menu will make you not easily hungry and avoid overeating. So, what is the menu of healthy and effective dinner to lose weight?
Food ingredients for a healthy dinner menu
1. Add vegetables
Consumption of vegetables and fruit every day is beneficial for maintaining health. Including those of you who are on a diet to lose weight, meaning you have to enrich your diet with vegetables, especially at night.
A study at Penn State shows that eating vegetables or salads at night can reduce calorie intake by 12 percent. Salads contain lots of fiber that keep you full longer, so you don't need to be afraid to starve at night. As a result, you are easier to prevent weight gain.
In accordance with the Ministry of Health's Balanced Nutrition Guidelines, children are encouraged to consume 300-400 grams of vegetables per day. While teens and adults should consume 400-600 grams of vegetables per day, depending on your age and gender. For a diet menu, add 230 grams of vegetables to your dish.
You can treat several types of vegetables into a dish of vegetable soup, capcay, sauteed kale, or steamed vegetables such as broccoli and cauliflower. To be more attractive, try to combine two vegetables with different colors, for example, one green vegetable and one orange vegetable into your dinner menu. Thus, you will be even more devoured when you eat it.
2. Add protein
According to a study from Tufts University, an effective way to lose weight is to replace carbohydrates with protein. Because the protein in food can make you full longer than consuming food sources of carbohydrates or fats.
Choose sources of protein such as chicken, seafood, and nuts that are good for losing weight, rather than choosing red meat that is less healthy for the body. In addition, you can consume milk which can help ward off weight gain and build lean body mass.
Keep the protein content in your dinner menu by choosing the right cooking method. Use the roasting or boiling method to treat skinless chicken breast or salmon. You can saute chicken pieces by adding a little broth to taste and avoid too much oil. If you are vegetarian, fulfill your protein intake by consuming mushrooms, tofu, or tempeh with the same cooking method.
3. Meet fiber needs with whole wheat
Consumption of carbohydrates plus fiber from whole grains can provide long-term energy and help control your blood sugar. Because, the fiber content can make food last longer in the stomach so that you feel full for a long time.
Reducing carbohydrates doesn't mean you don't eat them at all. The key is to control the portion of carbohydrates in your dinner menu. Choose brown rice, quinoa, whole wheat bread, or spinach to meet healthy carbohydrate intake. All of these ingredients contain magnesium, a mineral that plays a role in regulating body fat metabolism.
A healthy and not fat dinner menu
1. Quinoa meat salad
Nutritional content: 320 calories
Tools and materials:
- 100 grams of quinoa
- 85 grams of chicken meat, diced
- 100 grams of broccoli, cut into small pieces
- 50 grams of chopped peppers
- 2 tablespoons of olive oil
How to make:
- Rinse quinoa with running water, then drain.
- Bring the water to a boil, then enter quinoa. Cook over low heat for 15 minutes. After that lift and drain.
- Heat olive oil, then saute chicken, broccoli, and paprika. Mix well.
- Turn off the heat and mix the stir-fried with the drained quinoa.
- The quinoa meat salad is ready to be served.
2. Asparagus chicken soup
Nutritional content: 330 calories
Tools and materials:
- 100 grams of skinless chicken breast, diced
- 200 ml of chicken broth
- 2 tbsp quinoa
- 200 grams of spinach leaves
- 10 small size asparagus
- 2 tsp soy sauce
- T teaspoon grated ginger
How to make:
- Bake chicken at 175 degrees Celsius for 25 minutes. Then cut into several pieces.
- Add chicken stock, quinoa, and spinach to the pan and boil for 15 minutes until boiling. Once cooked, put it in a bowl.
- Add the grilled chicken into the soup bowl.
- Steam the asparagus, then mix with soy sauce and grated ginger. Serve asparagus as a soup supplement.
3. Grilled chicken with mushrooms and potatoes
Nutritional content: 382 calories
Tools and materials:
- 100 grams of skinless chicken breast
- 200 grams of portobello mushrooms (large button mushrooms)
- 1 tablespoon of olive oil
- 200 grams of potatoes
How to make:
- Combine chicken breast with mushrooms and olive oil, then bake at 175 degrees Celsius for 15 minutes. Lift and drain.
- Bake the potatoes at the same temperature for 5-7 minutes.
- Serve both while warm.
4. Chicken teriyaki sauce
Nutritional content: 506 calories
Tools and materials:
- 100 grams of skinless chicken, diced
- 2 tbsp teriyaki sauce
- 1 tablespoon honey
- 2 tsp of olive oil
- 50 grams of cut carrots
- 100 grams of cut broccoli
- 50 grams of red paprika that has been cut
- 100 grams of brown rice
How to make:
- Add chicken meat to the teriyaki sauce, then let stand for 30 minutes so that the marinade is perfectly absorbed
- Heat olive oil into a pan, cook the chicken meat for 1 to 2 minutes.
- Add vegetables, then cook for 5 to 7 minutes until the meat turns brown.
- Serve with brown rice.
5. Spaghetti
Nutritional content: 420 calories
Tools and materials:
- 200 grams of red peppers, cut to length
- 100 grams of chopped onions
- 1 tablespoon of olive oil
- 230 grams of ripe whole wheat spaghetti
- 150 grams of edamame
How to make:
- Saute the peppers and onions with olive oil until done.
- Combine with cooked spaghetti, add also edamame.
- Serve while warm.
