Fitness blogerka porovnáva potraviny, aby dokázala, že neexistujú zdravé a nezdravé jedlá
Zdravé a nezdravé potraviny vraj neexistujú. Ide o to, čo a koľko toho si naložíme na tanier. Pozrite si prekvapivé porovnania jedál fitness blogerky.
Londýnska fitness blogerka Lucy Mountain si založila na Instagrame účet, kde pomocou fotiek ukazuje ľuďom, že zdravá výživa vraj neexistuje. Porovnáva rôzne jedlá a potraviny, o ktorých si často myslíme, že sú zdravé. Pritom je podľa Lucy pravda niekde úplne inde.
Salt and Vinegar Crisps vs Vegetable Crisps ?⠀ ⠀ Each of these bowls contain 1 bag (40g) of crisps. The bowl on the left are salt and vinegar, the bowl on the right are mixed root vegetable.⠀ ⠀ Although the difference in calories is pretty minuscule, you’d expect the vegetable crisps to be considerably less calories right? This is just another little reminder that often there’s not much difference between the product marketed as the ‘healthy alternative’ and the real thing. So go for the thing you actually WANT to eat ?⠀ ⠀ Although there are many different aspects that describe ‘healthy’ (yes – it IS subjective), such as salt content, micro-nutrient value and how that food makes them feel, calories play a fundamental part in weight management. This post isn’t to say 'TRACK EVERYTHANG, TRACK THAT DAMN CUCUMBER’, it’s more about looking at your diet within the context of a whole day – and eating the damn salt and vinegar crisps if that’s want you actually want.⠀ ⠀ I want this and all my comparison posts to give encourage freedom with your food choices, not restriction. When 80% of my diet within a day is full of adequate micros and macros, i will ALWAYS eat food I love purely for taste. Because life. Ygm. ??⠀ ⠀ (All crisps are vegetable crisps ?)⠀ ⠀ Which side are you guys going for?⠀ ⠀ ⠀ *Crisps from Co-Op Irresistible range* – #FFFoodForThought #theFFF
Lucy vraví, že naša myšlienka zdravého stravovania je často veľmi skreslená. Na fotkách ukazuje, že potraviny, ktoré boli považované za „zdravé“ – ako sú napríklad mandle – majú často toľko kalórií ako potraviny, ktoré boli považované za „nezdravé“ – ako sú cukríky.
A handful of Almonds vs. A packet of Fruit Pastels ?⠀ ⠀ Both snacks have the same calories. Which one would you pick?⠀ ⠀ Occasionally I’m the left hand, but mostly I’m the right hand. (I know, shocking. A person who considers themselves into health and fitness eats sweets – and is openly talking about it on social media.) ???⠀ ⠀ You see, although I’m fully aware that a handful of almonds contains lots of wonderful nutrients that would keep me fuller for longer, some days (no matter whether I’m looking to gain, maintain or lose weight) I’ll choose to eat sweets or a chocolate bar as a snack ?⠀ ⠀ Why? Because when the majority of my diet has consisted of well-balanced food that’s full of micronutrients, I have no issue eating something thats less so just because I love the taste of it. This is just a personal choice. Cutting out things I love isn’t realistic for me so I always squeeze something sweet into my days (all whilst still sticking to my calorie/macro/micro targets.)⠀ ⠀ Many would choose the almonds for the nutritional value or the flavour – which is totally fine. Many would choose the almonds because even though they'd prefer Fruit Pastels, almonds would make them feel more ‘on track’ mentally – which again, is totally fine ?⠀ ⠀ I’m not glorifying sweets, or almonds for that matter. I’m glorifying knowing what’s in the food you’re eating, and make educated decisions based on your own values. And I value food that’s good for my body and good for my soul.⠀ ⠀ ‘Healthy' to me is exactly what I make it. And Fruit Pastels (in moderation) make me happy which I believe contributes largely to my overall health ?⠀ ⠀ #FFFoodForThought #theFFF
Lucy neverí v obmedzenie a nepovažuje za nevyhnutné dodržiavať „zdravú výživu“. Namiesto toho verí v zmiernenie. Aby si ľudia naložili miernu porciu jedla a neprejedali sa zbytočne. „Sebaovládanie je kľúčové a to sa bude líšiť od rôznych ľudí v závislosti od človeka, jeho kondície a životného štýlu,“ povedala.
100 calories of Strawberries vs 100 calories of Strawberries ?⠀ ⠀ The portion on the left weighs 300g and the portion on the right weighs 35g, however both amount to 100 calories.⠀ ⠀ I don't about you guys but I love eating… like just eating. Anything. In general ? So whenever I'm trying to get a little bit leaner, I love low calorie/high volume snacks. They make me feel like I'm eating more – like picking a bowl of fresh strawberries as opposed to a snack bag of dried strawberries ?⠀ ⠀ People often presume dried fruit has the same macro/micro nutrient value as fresh fruit and don't really take the huge difference in volume into account. Being aware of these factors could really help improve your portion control when eating either of these type of foods – and get you to your goal quicker ?⠀ ⠀ Don't get me wrong; dried fruit is waaaay easier to eat when you're on the go (ain't nobody got time to whip out a punnet of strawberries lol). So they could be a good option if convenience is the priority. But when fatloss is the goal, 300g of fresh strawberries is likely to be more satiating.⠀ ⠀ Anyway I personally like my strawberries dowsed in gelatin with the label 'Haribo' on it.⠀ ⠀ #FFFoodForThought #theFFF⠀
Fitness blogerka uvádza, že žiadna strava nespôsobí zvýšenie telesnej hmotnosti. Namiesto toho je to prebytok kalórií z akéhokoľvek druhu potravín. Povzbudzuje svojich stúpencov, aby sa pozreli na celkový obraz. „Čokoládová tyčinka v deň dobre vyvážených jedál a adekvátnych mikronutrientov zrazu neučiní to „nezdravé“,“ povedala.
100g Milk Chocolate vs 100g 85% Dark Chocolate ? ⠀ ⠀ So it’s pretty unknown that dark chocolate actually has more calories than milk chocolate (and white chocolate for that matter.)⠀ ⠀ Dark is often given the label as the ‘healthy’ version of chocolate. And although calories aren’t the sole indicator of ‘healthy’, we just presume it has lower calories. So which one is best for weight-loss?⠀ ⠀ In most cases, Dark chocolate has less sugar, more fiber and more iron than milk. It’s basically more nutritious than milk chocolate.⠀ ⠀ Regardless, I will always go for milk for two reasons:⠀ ⠀ 1. I think Dark chocolate tastes like garden leaves.⠀ ⠀ 2. Chocolate isn’t something I’ll seek out when I’m looking to pack in those vitamins and minerals – especially in a diet that already consists of adequate fruit, vegetables and micronutrient-dense food ? I enjoy chocolate for it’s taste, not it’s nutritional value. My diet is inclusive of it always – no matter what my goal is at the time ?⠀ ⠀ For those of who genuinely love dark chocolate, keep doing you ?. However if you PREFER the taste of milk, but force yourself to eat dark because you've read it’s 'healthier', just have the milk chocolate and enjoy it ? In terms of weight-loss from a calorie perspective, it’s actually more beneficial and will raise happiness levels by 938% (unproven stat.)⠀ ⠀ Don’t eat things you don’t enjoy for the sake of it. Personal enjoyment is ‘healthy’ in my eyes ?? Which side are you guys?!⠀ ⠀ #theFFF
V jej porovnaniach môžeme tiež vidieť, že malé zmeny v jednotlivých zložkách jedál môžu urobiť veľký rozdiel v kalóriách. Napríklad: Šalátová miska na pravej strane obsahuje syr parmezán namiesto ľahkého syra, slnečnicové semienko namiesto opečeného ovsa, krutóny namiesto plátkového toastu a Caesar dresing namiesto domáceho dresingu. A pritom vyzerajú úplne rovnako.
Avocado Salad vs Avocado Salad ?⠀ ⠀ Both are the same size, both come with avocado, cheese, croutons and dressing. However the bowl on the right is almost 300 calories more than the bowl on the left.⠀ ⠀ It's easy to look at a salad and just think 'it's just a salad' -⠀ but small variations in the toppings and dressings can dramatically change the nutritional value.⠀ ⠀ Just look at your standard supermarket salad bar like Morrisons – I'd say only 50% of the offering is made up of greens and veggies. The rest is different types of pasta, potato salad, oily dressings and crunchy bacon bits.⠀ ⠀ This, OF COURSE, is absolutely fine. Some days I'll dowse mine in those bacon bits to the point it's actually bacon bits with lettuce on top. But atleast I know where I'm at ?⠀ ⠀ Anyway my point is, salads are a fantastic way to pack in lots of lavly micros but not all salads are the same. Being aware of the individual components of the meal you're eating AND how it sits in context to the rest of your day will massively help if weight-loss/weight-gain is your goal ?⠀ ⠀ Here's my tweakz:⠀ ⠀ Left Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Leerdamer Light (20g)⠀ – Sliced Toast (Half piece)⠀ – Homemade Dressing (yoghurt + mustard)⠀ – Toasted Oats (5g)⠀ ⠀ Right Bowl:⠀ – Mixed salad leaves (100g)⠀ – Avocado (Half)⠀ – Parmesan (20g)⠀ – Croutons (25g)⠀ – Caesar Dressing (2 tbsp)⠀ – Sunflower Seeds (15g)⠀ ⠀ ⠀ (Lil tip: Most of the Pret salads are higher in calories than the sandwiches. F. Y. I.) ??? ⠀ ⠀ #FFFoodForThought #theFFF
Tu napríklad vidíme ďalšie porovnanie: Oba taniere obsahujú rovnaké množstvo jedla. Jedlo na ľavom tanieri však bolo pripravované na ľahkom oleji na varenie v spreji a obsahuje hovädzie mäso s 5%-tným obsahom tuku. Jedlo na pravom tanieri bolo pripravované na olivovom oleji a hovädzie mäso obsahuje 12% tuku.
Same amount of food, different calories ?⠀ ⠀ You might recognise this guy from my post on Saturday. He featured on my full day breakdown of food. Thought he deserved some of the spotlight by himself.⠀ ⠀ The only differences are the percentage of fat in the meat and the oil used to cook it. Firstly FAT IZ GOOD 4 U. It's simply more calories per gram. That's it. Secondly CALORIES R GOOD 4 U. You need them to fuel your body.⠀ ⠀ However making a simple swap like this could be useful if your goal is weight management and you're getting adequate fat in the REST of your meals through-out the day.⠀ ⠀ I appreciate some of you aren't about the Frylight sprays in replacement of oil. Das cool. I personally am okay using it, but use normal Oil if not! ?⠀ ⠀ Left Side:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 5% Fat Beef⠀ + Frylight Olive spray⠀ ⠀ Right Side:⠀ – 125g Golden Veg Rice⠀ – 80g Mushrooms⠀ – 60g Peas⠀ – 100g Chopped Tomatoes⠀ + 125g 12% Fat Beef⠀ + 1 tbsp Olive Oil⠀ ⠀ #theFFF @thefashionfitnessfoodie
Upozorňuje tiež, že označovanie potravín môže byť zavádzajúce. Smoothie na ľavej strane obsahuje proteínový prášok a mandľové mlieko, stredné obsahuje mandľové mlieko, proteínový prášok, banán a med, a smoothie na pravej strane má všetky tieto zložky plus arašidové maslo a ľanové semienko.
All three of these are smoothies. However depending on the ingredients thrown in, the calorie content varies pretttttty massively. Here’s the breakdown:⠀ ⠀ 1. 130 kcal:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ ⠀ 2. 296 kcals:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ – 1 banana⠀ – 1 tbsp honey⠀ ⠀ 3. 500 kcals:⠀ – 300ml almond milk⠀ – 1 scoop protein⠀ – 1 banana⠀ – 1 tbsp honey⠀ – 1 tbsp peanut butter⠀ – 2 tbsp flaxseed⠀ ⠀ Now some people have a smoothie as a meal, others have them as a snack – and either way, that’s totally fine ?However if weight-loss is your goal, being more mindful of what you throw into your smoothies could really make a difference ?⠀ ⠀ Peanut butter, nuts and seeds are all super delicious in shakes but throwing all of them in unknown quantities can often take the calories up. You don't need to track everything or be over meticulous, but having a basic awareness will help you on your way ? ⠀ ⠀ Although it really depends on what else i’ve eaten that day, as a general rule of thumb I’ll stick to a 3/4 ingredients and weigh each of them out ?⠀ ⠀ I hope this helps you guys and gives you a bit of context.⠀ ⠀ (I wasted so much peanut butter in making this post ?) #FFFoodForThought #theFFF
„Mnoho spoločností používa na svojich výrobkoch označenia ako „nízky cukor“, „vysoký obsah bielkovín“, „bez tukov“- to však neznamená, že budú menej kalorické ako „normálna“ verzia tejto potraviny“, vraví Lucy. A čo si o tom myslíte vy? Stravujete sa zdravo?
Fruit and yoghurt vs. Fruit and yoghurt ?⠀ ⠀ Both of these bowls have 150g of greek yoghurt. Both of these bowls have 150g of fruit. However the difference in calories is approximately 300 calories.⠀ ⠀ I’m not saying the left bowl is any better the right bowl as both are full of wonderful micro-packed foods ?. I just wanted to show you guys how small changes to ingredients can change the caloric total ?⠀ ⠀ This doesn’t mean you need to weigh and track every last strawberry (lol). It just means if your goal is fat-loss, being a little bit more mindful of the calories in what you’re eating will really help when making food choices ?⠀ I firmly believe you should never cut anything out your diet you don’t want to. But I also know first hand how easy it to unknowingly remove a calorie deficit by eating something labelled as a ‘health food’ (Those coconut pieces came from a small grab and go 'snack pot’ but were 400 kcals ?)⠀ ⠀ Please note this post is not bashing fruit ?. This is purely from a fat-loss perspective and I’m fully aware of the lovely health benefits of ALL of the ingredients above (before ya’ll start throwing vitamins and minerals at me) ?⠀ ⠀ I want to highlight some small tweaks which could help those looking to lose fat with simple swaps ?⠀ ⠀ ⠀ Left bowl:⠀ – 150g Fage 0% Greek Yoghurt (78 kcal)⠀ – 50g Strawberries (16 kcal)⠀ – 50g Melon (15 kcal)⠀ – 50g Pineapple (25 kcal)⠀ ⠀ Right bowl:⠀ – 150g Fage Greek Yoghurt (142 kcal)⠀ – 50g Banana (45 kcal)⠀ – 50g Passionfruit (49 kcal)⠀ – 50g Coconut (196 kcal)⠀ ⠀ #FFFoodForThought #theFFF