8种方法将更健康的食物潜入您的家庭饮食(没有孩子注意到)

第一次发表Wednesday 13 June 201815.:46 BSTLast modified on2018年7月2日星期一15:01 BST.

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随着假日季节的临近,您可能会考虑想要更健康,更健康,也许是更多的运动和更轻的饭菜。但这并不意味着必须为自己的余家分开晚餐。这些聪明和美味的餐饮时间的想法和食物掉期会摇动每个人的味蕾 - 他们也很健康!

1沟圈甜点

If you’ve got in the routine of serving up puddings, cakes and other sugary treats at the end of every meal, this is an obvious habit to break. But that doesn’t mean ditching desserts completely.

烤的苹果和烤的香蕉与奶油弗拉里切有美味,更健康的替代品 - 如果您选择Berry Medleys或更多类似西瓜或芒果的异国情调类型,新鲜水果不一定是无聊的。

在夏季,通过酸奶或奶油混合冷冻水果,冷冻酸奶和自制冰淇淋易于制造。百胜!

2cut

您可能有一家食肉动物,但肉类,尤其是红肉,饱和脂肪(脂肪类型对您而言并不那么好)。

尝试减少一天的肉类摄入量,这(相信它)并不意味着粘在沙拉和种子中。

如今,像Quorn这样的肉类替代品如此美味,你甚至不会注意到开关。

Use Quorn Mince to make healthier versions of all those family favourites like lasagne, spag bol or shepherd’s pie. They’ll still taste yummy but will be lower in fat.

别担心,炒-ups aren’t off the menu either. Just use Quorn Vegetarian Bacon and Quorn Sausages for a low-fat alternative that’s still super tasty. (Remember to use healthier alternatives like olive oil or low-cal sprays to cook with, too.)

3.拿烤

周日午餐伴随着,你通常有一个烤肉,尝试将烤土豆交换为负载蒸蔬菜。选择像紫色西兰花和Pak Choi这样的不寻常和美味的类型,你甚至不会错过烤奶!

芯片也是如此 - 尝试将炸薯条交换为粗糙的自制楔子。用甜土豆而不是普通的白色土豆混合起来,也适用于增加营养素。

4.Banish the bread basket

切割碳水化合物的简单方法是不要将面包或卷制成用餐。这样,孩子们都会填写他们的饭,而不是面包或面包卷,他们可能不会错过它。

If anyone’s still hungry without it, serve them seconds!

5.Sort out your snacks

If your snack cupboard consists of crisps, chocolate and biscuits then it’s no surprise that’s what everyone reaches for between meals.

幸运地交换含糖,为更健康的替代品的高卡路里零食与在接下来的超市商店之前的一点规划并不难。加上它意味着你的孩子们也会觉得更长,所以不会每五分钟要求你提供更多的小吃 - 双赢!

Try stocking up on bags of nuts and seeds, which are filling and full of nutrients. Swap regular crisps for vegetable crisps. Try berries and grapes instead of sweets and oatcakes (topped with houmous or peanut butter) rather than biscuits.

When you’re short on time, it’s a good idea to have ready-to-eat options in the fridge. Quorn Mini Picnic Eggs are high in protein, low in saturated fat and ideal for filling hunger gaps before dinner’s ready.

6.吃卡路里,不要喝酒

家庭慢慢地意识到饮料中的巨额糖。

无论如何,脱脂饮料往往是一种款式,但亲切,南瓜和果汁还含有相当大的数量。

Save the juice and squash until mealtimes – which is a more tooth-friendly option – and give water at other times. You’ll not only reduce your supermarket spending, you’ll also cut everyone’s sugar intake significantly.

7.组织

这些日子里有来自其他妈妈在线的无休止的提示,食谱和视频,他为每个人更健康。那么,他们的秘密是什么?

它通常往往会归结为膳食计划,然后批量烹饪营养丰富,自制餐,您可以在冰箱中存放。

Doing this means you’re less likely to rely on takeaways, which are often filled with sugar and salt to get them to taste nice.

And when you are batch-cooking those family favourites, make sure you add in extra veg for added goodness. Courgettes, peppers and mushrooms work well in spag bol and lasagne and sweet potato and butternut squash are great additions to stews. Blitz them with a food processor if the kids aren’t fans – once sauces are smooth, they’ll never be able to tell what veg are hiding in there.

8.Bake don't fry

大多数事情可以烘烤而不是炒,所以改变你的事情,而不是你烹饪的方式可以派上用场。

例如,尝试烘烤而不是炸肉;您仍然可以享受鸡蛋,豆类,番茄和香肠,而是烘焙一切,而不是煎炸意味着削减卡路里和饱和的脂肪。

Fish can be oven baked or grilled instead of fried, steak is delicious grilled and eggs can be poached or boiled instead of your usual scrambled or fried version.

*Quorn Mince, Pieces, Nuggets, Sausages and Cocktail Sausages are a source of protein. Protein contributes to the growth and maintenance of muscle mass.