Pono i nā'ōpala keʻai i ka meaʻai a kekahi mea, no ka mea,ʻaʻole i ka meaʻono wale nō, akā, he meaʻai nui nō hoʻi. Inā kohoʻoe e hele i kaʻai a makemakeʻoe e aʻo i nā mea a pau e pili ana i ka heluʻana i ka'ikeleʻa o ka pūloi, a laila e lilo ana kēiaʻatikala i mea kulekele pono loa noʻoe. I ka hoʻomakaʻana,'ōlelo mākou e kamaʻilio e pili ana i nā pono o nā kānana māmā no ka pohō kaumaha.
Inā hoʻololiʻoe i nā kīʻaha nui me ka'ōmole māmā, hiki iāʻoe ke liloʻekolu aʻehā kilokika i kēlā me kēia pule. ʻO nā kūlana maikaʻi o ka kānana e hoʻohana i kēia:
- I ka wā o kaʻai, hikiʻole ke hoʻopukaʻia nā kānana māmā, no ka mea, ua hoʻopakele loaʻia lākou mai kahi manaʻo o ka pōloli.
- I ka'ōpūʻai, hiki iāʻoe ke hoʻohui i ka umauma hānai a me ka pipiʻai. Pēlā, e kaupaonaʻoe i kaʻai me nā melaki a me nā proteins.
- Hāʻawi nā'atila huaʻai i nā hualoaʻa wikiwiki loa. Inā makemakeʻoe e kuke i ka meaʻaila maʻalahi, a laila e hoʻokomo i ka huakoki'āpala a iʻole ka hua manu i hahauʻia i loko.
- ʻO ka paila me ka hoʻonui iki i ka helu o nā calories.
- Loaʻa i nā'ōpala ka wai, i kūpono no ke kino kanaka. Ma ke ala,ʻo ka manawa liʻiliʻi e hoʻolapalapa ai i ka'ōpalaʻai , e hoʻomau i ka meaʻoi aku.
Kalo i nā kānana lean
- ʻO Borscht ma ka hulu moa: 31 kcal.
- Beetroot: 29 kcal.
- Kuʻi mai ka puaʻaʻalaʻala: 27 kcal.
- ʻO ka'ōpīpī: 38 kcal.
- Ke kuhiʻula: 26 kcal.
- ʻO ka meaʻai'ūpī: 28 kcal.
- Māla me ka vermicelli waiū: 66 kcal.
- Rassolnik: 46 calories.
- Pāpala iʻa: 46 calories.
- Kapipi Tomato: 11 kcal.
- Pāpī kāpīpī: 31 calories.
- Okroshka ma kvass: 52 kcal.
- Ka'ōpū pua: 20 kcal.
- Okroshka ma kefir: 47 kcal.
- Solkinka: 106 kcal.
- Pehu: 66 kcal.
- ʻOhi me nā'ōmato a me ka laiki: 37 kcal.
- ʻO ka'ōpīpī me ka paʻi: 48 kcal.
- Kāpena'ūpī me nā pīni: 46 kcal.
- Kāpala kharcho me kaʻai: 75 kcal.