Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it's a larger portion. If you don't feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Take your time. It's important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly and stop eating before you feel full.
Eat with others whenever possible. Eating alone, especially in front of the TV or computer, often leads to mindless overeating.
Limit snack foods in the home. Be careful about the foods you keep at hand. It's more challenging to eat in moderation if you have unhealthy snacks and treats at the ready. Instead, surround yourself with healthy choices and when you're ready to reward yourself with a special treat, go out and get it then.
Control emotional eating. We don't always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can regain control over the food you eat and your feelings.
Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals keeps your energy up all day.
Avoid eating late at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you're most active and giving your digestive system a long break each day may help to regulate weight.
Add more fruit and vegetables to your diet
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
Add antioxidant-rich berries to your favorite breakfast cereal
Eat a medley of sweet fruit—oranges, mangos, pineapple, grapes—for dessert
Swap your usual rice or pasta side dish for a colorful salad
Instead of eating processed snack foods, snack on vegetables such as carrots, snow peas, or cherry tomatoes along with a spicy hummus dip or peanut butter
While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.
Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.
Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.
https://healthdesire.info/zucchini-fritters-goat-cheese-sauce/Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.
Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.
Sweet Potato Tortilla Soup: Okay, that was so good. It is abundant, colorful, and delicious. Additionally, I made tortilla strips, and WOW! Everyone went crazy over this combo.
Hello! Let’s make some tortilla soup in the Instant Pot.
DELICIOUS. There’s a classic smoky, lemony, and rich tomato broth with onion, garlic, jalapeno, and tender sweet potato chunks just to keep things interesting. Plus the essential crispy tortilla strips and some nice buttery avocado chunks to top it all off.
This is saying a lot, because I love soup, and we have many of THE BEST SOUPS OF ALL TIME here on the blog. For example, this equally delectable Chicken Tortilla Soup, Golden Soup, Wild Rice Soup, and most recently, Lemon Chicken Soup with Pasta. How shall I put it? Put it on the long list.
It’s definitely worth making your own fried tortilla strips. Better Shape: They form those perfect little tangled mounds in your soup, and have better flavor and texture.
It is worth mentioning that in addition to being easy and so delicious, it is also a cold tortilla soup. When I got sick last week and felt like I would never feel joy in my life again, it rightfully cheered me up with every spicy, lemony sip.
There is no judgment for drinking directly from the bowl in this case. Look for. Promise. I encourage you.
Sweet Potato Tortilla Soup in the Instant Pot! With onion, garlic, jalapenos, crispy tortilla strips, and soft chunks of sweet potato, the broth is smokey, limey, and tomato-rich.
Tortilla Soup: Place all the soup ingredients in the Instant Pot. Cook on high pressure for 3 minutes. Quick Release Vaporizer
Tortilla Strips: Cut the tortillas into small strips. In a large skillet over medium-high heat, warm the oil.. Working in batches, add the tortilla strips and fry in hot oil for a few minutes until golden brown and crisp. Remove with tongs, drain on a paper towel, and sprinkle with salt.
Serve: Stir about half of the tortilla strips into the soup, reserving the other half for garnish. Garnish individual bowls with…well…everything! I highly recommend the avocado and definitely don’t forget the lime.
Note: Allow approximately 10-15 minutes for the Instant Pot to come to pressure before cooking time begins.
