➊ MUSHROOMS
Mushrooms are full of chitin, a type of water-insoluble dietary fibre that makes up the cell walls of all fungi. Insoluble fibre is not metabolically active so it doesn’t contain calories, but it does add bulk to meals. Add mushrooms to stews, sauces and omelettes to stay feeling full.
➋ NUTS
All nuts are high in water-soluble dietary fibre, which is dissolved and fermented in the colon. Of all nuts almonds have the most fibre per 100g, so snack on them when hunger strikes to avoid the temptation of sweet snacks. You’ll also get a whack of vitamins B and E.
➌ LEGUMES
Beans, pulses and other crops in the legume family are low in calories but high in soluble fibre and decent amounts of protein – 100g of chickpeas contains around 7g – as well as other essential vitamins and minerals. Use them to bulk out soups, sauces and other main meals.
➍ CARROTS
Most varieties of root vegetables are high in soluble fibre, while their skins are full of insoluble fibre, especially sweet potatoes. Cover chopped root veg and peppers in olive oil and roast in the oven for a low-calorie, nutrient-dense side for steak and other protein choices.
Eat less for a longer life
We all know that eating too much too often will lead to weight gain which, if left unchecked, turns into obesity and a reduction in life quality and expectancy. But new research on mice has shown that a diet restricted in calories, but which still contains enough essential nutrients, might itself increase longevity. New research published in the Journal Of Proteome Research suggests a calorie-restricted diet, similar to that of intermittent fasting, delays the onset of agerelated disorders by reducing the amount of damaging compounds in the body and positively changing hormone levels and upping fat metabolism.