Free food?

Tara Curran

The idea of free food may sound too good to be true but I’m not talking about a friendly passer-by paying for your shopping. I mean foods that you can pack into your diet without the guilt.

Vegetables are one such food group. They are loaded with vitamins, minerals and anti-oxidants they make us feel great inside and out and are a staple in every healthy diet plan. In a recent study published in the American Journal of Clinical Nutrition, it was found that it was possible to substitute high calorie foods with low calories foods like vegetables without reducing fullness and satisfaction levels.

Tomatoes are a rich source of vitamin C, mushrooms are full of fibre and leafy greens are loaded with antioxidants. Each serving of vegetables is about 80g but only contains a measly 25 calories. Veggies are a great way to bulk up a meal, or for snacking on throughout the day. Why not try an egg white omelette stuffed with vegetables and fresh herbs, all for less than 100 calories. For a tasty snack have some veggie sticks of carrots, celery and cucumber served with some low fat salsa.

Unfortunately not all vegetables are created equally, starches like potatoes, squash, pumpkin, sweet corn, parsnips and turnips are higher in calories so can’t be added freely. They’re still nutritious and delicious but you need to watch your potion sizes and stick to the recommended level.

Apart from the colourful array of free vegetables on offer you can also include some beverages and condiments for free too. Water, sparkling water, sugar free cordial, tea and coffee can also be consumed freely. However; if you add milk and sugar to your tea or coffee you’ll have to include this in your calories. Watch out for those diet fizzy drinks though, while they’re calories free they can never complete with water for its ability to revitalise and refresh.

Here is a list of free foods for you to nibble on whenever you like.

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