A nutritionist uncovered the simple swaps that can help you cut the calories in your lunch in half without noticing the changes.
Brisbane's Paula Norris explained that dishes that look very similar can vary by hundreds of calories due to the amount of ingredients used.
On Instagram, where she has more than 112,000 followers, the nutrition expert shared how a simple salad with chicken and rice can be reduced from 900 to 600 calories by replacing some of the meat with black beans and a smaller proportion of more calories there are ingredients like avocado.
A nutritionist showed how the calories in your meals can vary by large amounts without you realizing it (picture: two different versions of Paula's lunch).
What does the meal on the left contain?
* 200 g of chicken breast cooked in 2 teaspoons of oil
* 1 cup of rice
* 1/2 carrot
* 1/2 cup of lettuce
* 1 cucumber
* 6 cherry tomatoes
* 1/2 avocado
* 2 teaspoons of pumpkin seeds
What does the meal contain on the right?
* 100 g chicken breast cooked in 1 teaspoon oil
* 1/2 cup of rice
* 1 carrot
* 1 cup of lettuce
* 2 cucumbers
* 8 cherry tomatoes
* 1/4 avocado
* 1 teaspoon pumpkin seeds ⠀⠀
* 100 g black beans
"Find the difference between these two dishes," Paula said.
“I've always been a hungry person. Here is an example of what I do to avoid consuming too many calories while still getting a lot to eat. & # 39;
Paula Norris (pictured) from Brisbane explained how something that looks the same, or at least very similar, can actually vary by up to 300 calories
Paula added that the meal on the left has an amazing 900 calories while the one on the left has only 600 calories.
The differences between meals include varying amounts of chicken breast, black beans, rice, avocado, and pumpkin seeds.
On the left are 200 grams of chicken breast cooked in two teaspoons of oil, a cup of rice, half a carrot, half a cup of lettuce, a cucumber, six cherry tomatoes, half an avocado and two teaspoons of pumpkin seeds, ”Paula said.
On the right side there is only 100 grams of chicken breast cooked in a teaspoon of oil, 100 grams of black beans, 1/2 cup of rice, a carrot, a cup of lettuce, two cucumbers, eight cherry tomatoes, a quarter of an avocado, and a teaspoon of pumpkin seeds.
Paula added, "Of course the one on the left is fine too, especially if you have higher calorie needs."
Even with things like salad and burrito bowls, she showed Paula how adding a little more of something and a little less of something else can make a big difference (picture)
Paula also showed how curries and stir-fries can be very different (picture: one of her food comparisons where she added more vegetables and removed rice and chicken)
Paula showed two examples of a steak lunch with a side dish of potatoes and salad, but one had less than half the calories of the other due to less meat and more green salad
In another example, Paula made a spaghetti bolognese but replaced zoodles (zucchini noodles) with spaghtetti and used less beef and more vegetables in her sauce
Commentators who saw the post were shocked at how much a meal can vary in its calories.
"Both dishes are the same volume – amazing," said one woman.
"That is so helpful, thank you very much," added another.
In one example, Paula cut the calories of her lunch by almost half by cutting down the pasta and adding more vegetables
Paula shared a healthy dessert or breakfast of cereal and managed to increase the protein and lower the calories by adding more yogurt and less cereal
Paula also shared how to reduce the calories in a simple steak and salad by having less coucous and steak and more salad
And this is not the first comparison post that the nutritionist has made.
Even with things like salad and burrito bowls, she showed Paula how adding a little more of something and a little less of something else can make a big difference.
"Mexican chicken or burrito bowls were a staple in many households when I inquired a few days ago," Paula wrote in a recent post.
Again – while the ingredients are all healthy (except maybe the mayo) this is meant to show how a lower or higher calorie version can be made by playing with the servings of the ingredients. The volume of meals is similar. & # 39;
Paula cut almost 200 calories from this simple meat, potato, and vegetable dish by adding more low-calorie green vegetables
Even with simple dishes like rice and vegetables, Paula cut the calories by almost half by serving more vegetables and less rice
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