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Living without pasta is no way to live! Even if you're trying to lose weight, including your favourite foods can actually satiate your cravings, prevent binges, and help you reach your weight-loss goals faster [3].
That being said, your dinner shouldn't be half your daily calories! The bowl of pasta on the left contains 800! Here's the breakdown:
- 2 teaspoons extra virgin olive oil
- 200 grams chicken
- 30 grams semitrimmed bacon
- 2 cups cooked pasta
- 30 grams full fat cheddar
- 2 large broccoli florets
- 1 medium mushroom
With just a few swaps and a little portion size adjustment [5], you can enjoy that bowl of pasta and save over 400 calories. Try this:
- 100 grams chicken (cooked in a little water instead of oil)
- 1 cup cooked pasta
- 1 teaspoon capers
- 10 grams low-fat cheddar
- 1/4 large red pepper
- 4 large broccoli florets
- 2 medium mushrooms
Aside from saving 420 calories, the pasta on the right includes less fat, which is part of the reason it's lower in calories and offers more fibre because of the added veg [6]. As a bonus, the fibre will keep you much more satisfied [7]. Fewer calories + more fibre = a double win!