Dietitian Paula Norris shares photos of her dishes – but one packs nearly double the calories
A dietitian has revealed how making a few simple food swaps can make a huge difference to your overall intake of calories.
Paula Norris, from Melbourne, recently shared a photo of two nearly identical bowls of pasta, but one has over 350 calories more than the other.
The nutrition expert explained how making just a few simple changes including cutting down the ravioli and increasing the amount of vegetables can save you 355 calories.
Paula Norris, from Melbourne, recently shared a photo of two nearly identical bowls of pasta, but one has over 350 calories more than the other (the two pasta bowls pictured)
What does the meal on the left contain?
350 grams of ravioli
1/2 cup of vegetables
One tablespoon of extra Virgin Olive Oil
Tomato pasta sauce
One teaspoon of basil pesto
What does the meal on the right contain?
150 grams of ravioli
Two cups of vegetables
One teaspoon of extra Virgin Olive Oil
Tomato pasta sauce
One teaspoon of basil pesto
Doing this also means you end up eating more, and you will be more full.
Paula posted on Instagram: ‘Volume eating. Eating more volume for the same or even less calories is key for satiety.
‘Here’s how it was done. On the left, I’ve used 350 grams of ravioli, half a cup of vegetables, one tablespoon of extra Virgin olive oil, tomato pasta sauce and one teaspoon of basil pesto.
‘On the right, I’ve only used 150 grams of ravioli, two cups of vegetables, one teaspoon of extra Virgin olive oil, tomato pasta sauce and one teaspoon of basil pesto.’
She added: ‘The option on the right actually has more food’.
Paula (pictured) is known for illustrating the surprising comparisons in a graph to show people exactly what calories look like in similar foods
Thousands of people who saw Paula’s post were impressed, and said they appreciate her illustrating how you can eat more for fewer calories.
‘These posts give me the tools to eat well. It’s very easy to get sucked in and overwhelmed by “eat this” and “don’t eat this” type of nutrition advice,’ one commenter posted.
Another added: ‘More food. More nutrition. More satisfying. Fewer calories’.
What is volume eating?
* Volume eating is a diet hack that involves strategically filling your meals with large amount of low-calorie foods like vegetables.
* As a result, you might be eating more and you might feel full, while all the while cutting calories.
* Good examples of volume foods are vegetables, fruit, wholegrains and lean protein.
* Fill carbohydrate-dense meals with plenty of these foods and limit your carbs to still eat what you love, while being healthy.
* Dietitian Paula Norris said eating more foods for fewer calories is the key to staying satiated.
Previously, she explained how a simple salad with chicken and rice can be cut from 900 to 600 calories by making some changes (pictured)
The dietitian has shared other food comparisons between two pork stir fries (pictured)
Paula is known for illustrating the surprising comparisons in a graph to show people exactly what calories look like in similar foods.
Previously, she explained how a simple salad with chicken and rice can be cut from 900 to 600 calories by substituting some of the meat for black beans, and having a smaller portion of higher calorie ingredients such as avocado.
‘Spot the difference between these two dishes,’ Paula said.
‘I have always been a hungry human. So here’s an example of what I do so that I don’t go overboard on the calories whilst still getting plenty of food.’
Paula added that the meal on the left side of the post contains a staggering 900 calories, while the one on the left boasts just 600 calories.
The differences between the meals include varying amounts of chicken breast, oil, rice, avocado and pumpkin seeds – as well as the addition of black beans in the more low cal version of the two dishes.
‘On the left, there is 200 grams of chicken breast cooked in two teaspoons of oil, one cup of rice, half a carrot, half a cup of lettuce, one cucumber, six cherry tomatoes, half an avocado and two teaspoons of pumpkin seeds,’ she explained.
‘On the right, there is just 100 grams of chicken breast cooked in one teaspoon of oil, 100 grams of black beans, 1/2 cup of rice, one carrot, one cup of lettuce, two cucumbers, eight cherry tomatoes, a quarter of an avocado and one teaspoon of pumpkin seeds.’
Paula added: ‘Of course, the one on the left is also okay, especially if you have higher calorie requirements.’
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