Helpful Tips and Tricks

I just love fruit.

Large pieces of fruit can easily deplete your calorie bank. Instead, buy child size fruit. This allows you to have a variety of them for the same number of calories you would probably get from one large one.  For example, a 100g banana is roughly 90 calories, whereas a 300g one will set you back about 280 calories! Also, by having a variety of fruit, you benefit from different types of nutrients. My bananas usually average 100-125g each.

While small apples and pears are readily available, small bananas can be hit and miss. When this happens, I buy the large ones anyway. I then slice and them divide into 100g portions, wrap them in cling film or place in little plastic bags then freeze them. That way nothing goes to waste. You can add them to porridge, deserts, smoothies etc. Just ensure to remain within your calorie budget.

Protein intake

Have more for less. Increase your protein intake with less calories by buying medium sized eggs instead of large or extra-large. Combining 1 egg with 2 egg whites will give you about 74 calories 13g protein and only 4gfat. On the other hand, an extra-large egg is roughly 80 calories, 7g protein and 6g fat. I occasionally fry mine in 3ml of cooking oil bringing up the numbers to 88 calories and 6.8g fat compared to 104 calories and 8.8g fat for one extra large egg.

Does anyone buy prepacked egg whites? I used to until I did a few calculations. It costs more to buy prepacked egg whites than buying whole eggs, break them, Keep the whites and throw the yolk away. Something to think about if you are conscious of the pennies you spend.

Get more for your time and money.

Save yourself time and money by buying dry pulses such as beans, lentils, chickpeas. Boil in a large pot, divine into 80-100g portions and store in a large bag in the freezer to be used as and when. Boiled chickpeas: 80g=94 calories, 11.4g carbs, 1.8g fat, 5g protein. I do the same with potatoes, sweet potatoes, squash, and root vegetables such as carrots and parsnips. Any food suitable for freezing will do.

You can bulk cook any meals that can be frozen. I bulk cook casseroles, stews, and mince to name a few. It, is convenient, saves time and food wastage but most importantly you have a variety of premeasured meals ready when you are hungry. I also find it so much easier to keep track of what I am eating.

Please pass the salt.

Problems with salt anyone? You are not alone. I have struggled with this one for years. Even though I do not add a lot, it’s more than I should have. Although adding a variety of spices improves/enhances food taste, I still feel there is something missing if I do not add salt. I have tried using lo-salt but it just tastes funny. I also do not like hot spices. Surely there must be a way of getting rid of this unhealthy habit.

Still looking for a solution. Am I the only one struggling with this?

You can never have too much storage space

If you can afford it and have got the space, invest in a large freezer. It will make storage easier. I have got a chest freezer for cooked meals, a tall freezer for ordinary stuff and a small under the counter fridge. I need more freezer space than fridge.

That’s why i have a small fridge. It can be overstuffed when there are visitors or family staying over, but I can live with that. All of them are nothing fancy or expensive. They are of good quality, practical, do the job and have served me for many years.