Ten Super Foods!

iVillage Member
Registered: 03-19-2003
Ten Super Foods!
3
Fri, 01-06-2006 - 2:46pm

How about incorporating these super foods into your diet this year (that is if they are not there already!!)?



  1. Beans: Beans such as chick peas, kidney beans, and black beans are packed with fiber, and research shows that diets high in fiber can help boost weight loss efforts. High-fiber foods help you feel fuller longer because they are digested slowly. Boost your fiber intake gradually, over a period of several weeks, to prevent uncomfortable side effects such as gas.
  2. Peanut butter: A bit of healthy fat is better for weight loss than eating a very low-fat diet. A recent study revealed that when people included peanuts or peanut butter in a reduced-calorie diet, they were more likely to stick with the diet.
  3. Pears: This high-fiber fruit is a great way to start a meal. In a study, people who ate a pear or an apple before each meal lost more weight than people who didn't munch on the fruit beforehand.
  4. Almonds: Healthy fat, fiber, vitamin E, protein -- almonds contain it all! Portion out small snack sizes ahead of time for a calorie-conscious, satisfying treat.
  5. Low-fat yogurt: Yogurt is a good source of calcium, and early research suggests a high-calcium diet may help ward off weight gain or boost weight loss efforts in someone who is cutting back on calories.
  6. Olive oil: This excellent source of monounsaturated fat may help you reap more rewards for your efforts at the gym. In a study, exercise appeared to burn off calories from unsaturated fat much more readily than it burned off saturated fat calories.
  7. Green tea: A small study suggests that drinking green tea regularly may give a mild boost to weight loss efforts. Plus, it's loaded with antioxidants.
  8. Fish: Although fruits and vegetables should be the cornerstones of your healthy eating habits, don't kick protein out of your diet. Your body needs protein to build lean muscle, and protein helps sate your appetite. Fish such as salmon and tuna are great choices because they contain healthy unsaturated fats, instead of the saturated fats found in most red meats and poultry.
  9. Whole-grain breads and cereals: Whole grains are another great source of fiber. You need at least 25 grams of fiber per day -- more if you are a man under 40 -- to achieve long-term health benefits. One study revealed that 26 grams of fiber per 1,000 calories of food resulted in more weight loss than a diet with only 7 grams of fiber per 1,000 calories of food.
  10. Spinach: Low-calorie, rich in nutrients and fiber -- raw spinach is almost the perfect food. Try to eat a cup of raw, leafy green vegetables such as spinach each day. Add fresh spinach to soups, slow-cooker meals, and sandwiches.


~IslandGirl



~Best Wishes for 2006~



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iVillage Member
Registered: 12-04-2003
Fri, 01-06-2006 - 11:58pm

Thanks for the list IG!!

iVillage Member
Registered: 01-03-2006
Sat, 01-07-2006 - 7:11am

Hi IslandGirl! Thanks for the list...

I have always been reluctant to diet because I hate the idea of limiting myself to vegetables and quasi-mayo, semi-cheese, etc...you know, the "non-fat" food items. It's great to know that there are some really good things I can choose instead of the things that make "diet" a bad word.

:-)~~Staci

iVillage Member
Registered: 03-19-2003
Sat, 01-07-2006 - 9:50am
One of our favorite sayings around here is "Moderation IS Key"......as a group we don't seem to be big advocates on cutting out anything in particular! Learning to eat healthily and wisely is more on our minds ;-)


~IslandGirl



~Best Wishes for 2006~



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