A study by Penn State in the US revealed that children who are served too-large portions at mealtimes often significantly overeat, especially when faced with calorie-dense “popular” food.
The results suggested a two-pronged approach to combatting the issue by manipulating not only portion size, but also the calorie content of the food.
The Department of Nutritional Sciences found that making simple ingredient changes – such as swapping out crumbed chicken nuggets for un-breaded, grilled chicken pieces – can make a noticeable difference to the calorie density of meals.
It’s also an easy way to up the nutritional value of meals, without anyone noticing. Here are the five foods you can tweak to achieve it (in the gallery below):
Your ideal calorie intake depends on a variety of factors, including sex, age and lifestyle. Find how many calories are right for you and your family by using the National Health Promotion Board’s Calorie Calculator on www.hpb.gov.sg.
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Text: Deirdre Fogarty/The Australian Women’s Weekly, Sean Tan