Wednesday, 25 February 2015

Try to achieve 30 kinds variety a day - Not as hard as it sounds

We try to eat less to avoid high calories.  Some people skip breakfast or lunch, to reduce weight.  However, if your body presume that food intake is getting poor or irregular, it starts storing your fat in order not to be starved.  And you tend to eat a lot in the evening because you are so hungry,  The indicator of the weight scale never ever moves! 

What you need is to eat a variety of foods regulaly. This is where '30 Pieces a Day' rule used in Japan becomes very handy. To break it down simply, when you're setting up your plate, go by these guidelines.

-Carbohydrate (55-60%)
-Protein (15-20%)
-Healthy fat (20-25%)
and about 300 grams vegetables
So, how do you count 30 pieces a day?

● No matter how many times you eat the same food, count is as only one variety for that day.
● If you decide to eat out that day or you want to settle for a ready-made meal, try to count how many different varieties you can see.  
● If you don't know exactly what is in your food, then just count it as one.
● Seasoning doesn't count; with the exception of mayonnaise and dressing  
30 items a day sounds like a challenge, but actually it's really easy. For example, try adding spinach, mushroom, onion, tomatoes into the plain cheese omelet you usually have.  Add fruits and nuts to your morning cereal.  Honey and berry fruits in your yoghurt.  You can do so much with salads! Add some seeds and nuts and even fruit in there.  Ditch the butter on your toast and add avocado or sardines to your toast.  This is only just the breakfast. 10 different items in each meal for 3 times.  You may have already done so. 

Why not? Sometimes go for it!

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