Food Diet List

7/27/2019 Food Diet List

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Starches and Breads

Starches and breads contain carbohydrates. Some items can also be a source of sodium and phosphorus. Oneserving of a starch or bread contains about 15 g of carbohydrates. The amount of carbohydrates you need to eat ateach meal depends on your calorie needs and blood sugar goals but can range from 45 to 75 g, according to dietitianTreena Hansen with Providence Health Care in British Columbia, Canada. Starch choices and serving sizes on yourdiabetic renal diet include one slice of white bread; 3/4 cup of unsweetened, refined-flour, ready-to-eat cereal; 1/3cup of white rice or pasta; one 6-inch corn tortilla; five unsalted crackers; half of a hamburger roll; and 1 oz. of

bagel.

Refined-flour food items contain less phosphorus. High intake of phosphorus can weaken your bones and lead toheart problems, according to DaVita. In addition, high quantities of sodium cause your body to retain fluids andincrease your blood pressure. Read food labels to help you find low-sodium food products.

Starchy Vegetables

Each serving of starchy vegetables contains 15 g of carbohydrates. When on a diabetic renal diet, choose low-potassium starchy vegetables to limit your intake of potassium. High levels of potassium can be dangerous, leadingto heart failure and death. Low-potassium starchy vegetable choices and serving sizes include 1/2 cup of peas or

corn.

Fruit

Fruit contains both carbohydrates and potassium. Each serving of fruit provides 15 g of carbohydrates. Low-potassium fruit choices and serving sizes include a small apple, 1/2 cup of unsweetened applesauce, 17 small grapeshalf of a large pear, 1 1/4 cups of whole strawberries, 1 cup of blueberries or raspberries, 3/4 cup of pineapple and1 cup of watermelon. Talk to your doctor or dietitian about how much fruit you should eat each day on a diabeticrenal diet.

Dairy Products

Milk contains carbohydrates, phosphorus, potassium and protein. Your renal diet should limit milk intake to 4 oz. aday, according to DaVita. A 4-oz. serving of milk contains approximately 6 g of carbohydrates and 4 g of protein.Choices and serving sizes for other dairy products include 1/2 cup of plain or sugar-free yogurt and 1/2 cup ofbuttermilk.

Nonstarchy Vegetables

Nonstarchy vegetables can be a source of potassium, and each serving contains 5 g of carbohydrates. A serving sizeis equal to 1/2 cup. Low-potassium vegetable choices include asparagus, beets, broccoli, Brussels sprouts,cauliflower, cucumbers, eggplant, snow peas, green beans, iceberg lettuce and summer squash. Use fresh or frozenproduce to limit your intake of sodium. Your doctor or dietitian will determine how many servings of vegetables

you can eat each day on a diabetic renal diet. Hansen recommends limiting your intake of these vegetables to 1/2cup per day.

Meats and Meat Alternatives

Meat and meat alternatives provide your body with protein. If you are not on dialysis, you may need to limit yourprotein intake to 0.6 to 0.8 g per kilogram of body weight. If you are on dialysis, you have higher protein needs andneed 1.1 to 1.4 g or more per kilogram of body weight. Use more fresh meat and meat alternatives to limit yourintake of sodium. High-quality sources of protein include poultry, fish, beef, pork, eggs and low-sodium cottagecheese.


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Fats

Fats add calories without much salt, potassium, carbohydrates or protein. One serving of fat contains 45 calories.Healthy choices for the renal diabetic diet include 1 tsp. of low-sodium butter, margarine, oil or mayonnaise and 1tbsp. of regular cream cheese. Hansen recommends including one to two servings of fat at each meal.

Breads, Grains, and DiabetesAlong with essential vitamins, minerals, and fiber, foods in this first category contain mostly complex carbohydrates thatyour body turns into sugar for energy. Even though carbs make glucose levels rise, complex carbs are absorbed moreslowly than simple carbs, and you need carbs for energy. Use this list as a guide to help you choose the complex carbsthat are best for you.

Best Choices Worst Choices

Whole-grain flours, such as whole

wheat flour

White flour

Whole grains, such as brown rice Processed grains, such as white rice

Cereals containing whole-grainingredients and little added sugar

Cereals with little whole grain and lotsof sugar

Whole-grain bread White bread

Baked potato or baked steak fries French fries

Whole-grain flour or corn tortillas Fried white-flour tortillas

Diabetes and Vegetables

Vegetables contain carbohydrates, vitamins, and minerals. They usually contain fewer carbs than fruits. Many vegetables

contain fiber and are naturally low in fat and sodium (unless they are canned). Starchy vegetables, such as potatoes andcorn, aren't included in this category. They are considered part of the breads, grains, and other starches group. Use thislist to guide your shopping and cooking choices.

Best Choices Worst Choices

Fresh vegetables, eaten raw or lightly

steamed, roasted, or grilled

Frozen vegetables, lightly steamed

Canned vegetables with lots of added

sodium

Vegetables cooked with lots of added

butter, cheese, or sauce

Fresh cucumbers Pickles (only if you need to limit

sodium; otherwise, pickles are a goodchoice)

Fresh shredded cabbage or coleslaw Sauerkraut, (same as pickles; limit only

if you havehigh blood pressure)
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Beans

Whether you prefer kidney, pinto, navy or black beans, you cant find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3of your daily requirement in just a cup and are also good sources of magnesium, and potassium.

They are considered starchy vegetables but a cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use cannedbeans, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables

Spinach, collards, kalethese powerhouse foods are so low in calories and carbohydrates, you cant eat too much.

Citrus Fruit

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfaitalternating the fruit with light, non-fat yogurt for a new favorite dessert.

Tomatoes

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, youre eating vitalnutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they dont count in your goal of 6 -9 ounces of fish per week.

Whole Grains

Its the germ and bran of the whole grain youre after. It contains all the nutrients a grain product has to offer. When you purchase processed grains like breadmade from enriched wheat flour, you dont get these. A few more of the nutrients these foods offer are magnesium, chromium, o mega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts

An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research isemerging on the connection between vitamin D and good health.

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables inseason or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.

Of course, you probably don't want to limit yourself to just these items for every meal. The American Diabetes Association's book What Do I Eat Now?provides astep-by-step guide to eating right.
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Dr. Mehmet Oz, host of the popular "Dr. Oz Show," created the Just 10 Challenge, a plan designed to help

Americans drop 10 pounds by making simple but effective lifestyle changes. The plan isn't just about

looking your best; Dr. Oz notes that dropping 10 pounds can help lower your blood pressure, prevent

dementia, reduce your risk of stroke, lower your cholesterol and decrease your risk of uterine and breast

cancer.

Cut Out Soda

Eliminating soda from your diet can potentially save you hundreds of calories every day; a 12-ounce can ofregular soda contains 155 calories, which quickly adds up if soda is your beverage of choice. Not only that,

soda consumption increases your risk of diabetes, tooth decay and weakened bones, reports the "Dr. Oz

Show." Swapping out just one daily soda can get you started on the path towards losing 10 pounds. If you

drink more than one regular or diet soda per day, cut them out gradually until they're no longer part ofyour diet.

Eliminate Bedtime Snacks

According to the "Dr. Oz Show," people who eat at night gain 19 pounds more per year than people who

don't do any nighttime snacking; this is due, in part, to the fact that late-night eaters typically show less

discretion when it comes to the type and amount of food they eat. Stop eating at least three hours beforebedtime to help drop 10 pounds. If nighttime munching is usually done out of boredom, try taking a bath,giving yourself a manicure, leafing through a magazine or even heading to bed early to curb eating.

Move for 10 Minutes

It may not sound like much, but Dr. Oz says that moving for just 10 minutes every day can help you lose 10

pounds, and improve both your cardiovascular fitness and heart health. No matter how jam-packed yourschedule is, you can certainly find 10 spare minutes to get out of your chair and move around. Plan to take

a 10-minute walk around your neighborhood every day, play a quick game of soccer with your kids or getup and exercise during the commercial breaks of your favorite show.

Control Portions

Controlling your portion sizes is a virtually painless way to cut hundreds of extra calories from your diet.Instead of eliminating your favorite foods, just eat smaller portions and you could lose 10 pounds. Vow to

stop eating foods straight from the package, and put them in small bowls or plastic baggies before eating

in order to avoid taking in multiple servings. As a rule, avoid eating snack servings any larger than your fist.

Weigh Yourself Daily

When you've overindulged or your pants are suddenly tight, it's easier to just avoid stepping on the scale.

But weighing yourself every day can actually help you lose weight because it keeps you accountable for

changes in your weight. It also means you can take steps to reverse weight gain before it snowballs into anextra 10, 15 or 20 pounds.

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DIABETIC WEIGHT LOSS DIET

Losing and maintaining a healthy weight can significantly improve your blood sugar, according to the

American Diabetes Association. To lose weight, you need to eat fewer calories than your body uses. Most

men and women can safely lose weight by decreasing their daily caloric intake to 1,500 to 1,800 calories a

day. Talk to your doctor about how many calories you need to eat each day. Use the diabetes exchangediet as a guide to help you control portions and calories.

Starches

On the diabetes exchange diet, you can have a certain number of servings from each food group. For

weight loss, you can have 8 to 10 servings of starches per day. For blood sugar control, evenly distribute

your starch servings over your three meals. Choose mostly whole grain starches to increase your fiberintake. Fiber in food slows down digestion for both hunger and blood sugar control. Choices and serving

sizes include 1/2 cup of cooked cereal, 1/3 cup of brown rice or pasta, one slice of whole wheat bread, a 3oz. baked potato, 1/2 cup of peas or corn and five whole grain crackers.

Meat and Meat Substitutes

You can have 5 to 7 oz. of meat on a diabetic weight loss diet. Meat provides protein, iron and zinc. Chooselean cuts of meat to limit your intake of calories and fat. Healthy choices include white meat poultry, fish,

beef eye of round, pork chops and lamb chops. Two egg whites, 1/4 cup of tofu and 1 oz. of low-fat cheesealso count as 1 oz. of lean meat.

Nonstarchy Vegetables

Nonstarchy vegetables are very low in calories and help fill you up when trying to lose weight. You can

have three servings of nonstarchy vegetables a day on your diabetic weight loss diet. One serving, or

exchange, is equal to 1 cup of raw or 1/2 cup of cooked vegetables. Healthy nonstarchy vegetables include

spinach, broccoli, carrots, onions, cauliflower, eggplant, peppers, tomatoes, mushrooms, leafy greens andzucchini.

Fruit

Fruits are also low in calories and provide important nutrients such as vitamin A, vitamin C and folate.Include three servings of fruits a day on your diabetic weight loss diet. The fiber in whole fruit makes it a

better choice than drinking its juice when trying to lose weight. Choices and serving sizes include 1 cup of

cut-up fruit, a small apple, orange or banana, 1/2 cup of unsweetened canned fruit, 1/2 cup of apple ororange juice and 2 tbsp. of dried fruit.

Milk

Include two servings of milk a day on your diabetic weight loss diet. Choose low-fat or nonfat milk to limit

both calories and fat intake. Healthy choices and serving sizes include 1 cup of 1 percent or fat-free milk and6 oz. of low-fat, or nonfat, sugar-free yogurt.

Fat

You can have three servings of fat a day on your diet plan for weight loss. Fat is a concentrated source of

calories, and you should carefully measure your portion to avoid exceeding your calorie limit. Fat choices

and serving sizes include 1 tsp. of butter, margarine, oil or mayonnaise; 1 tbsp. of salad dressing; 1.5 tsp. ofnut butter, one slice of bacon and six almonds.

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SUGAR ALCOHOL

Sugar alcohols are one type of reduced-calorie sweetener. You can find them in ice creams, cookies, puddings, candies, and chewing

gum that is labeled as sugar-free or no sugar added. Sugar alcohols provide fewer calories than sugar and have less of anaffect on

blood glucose than other carbohydrates.

Examples of sugar alcohol are:

Erythritol

Glycerol (also known as glycerin or glycerine)

hydrogenated starch hydrolysates

isomalt

lactitol

maltitol

mannitol

sorbitol

xylitol

Even though they are called sugar alcohols, they do not contain alcohol.

Tips for Carb Counting and Sugar Alcohols

The effect that sugar alcohols have on your blood glucose can vary so it is difficult to know how sugar alcohols will affect your blood

glucose levels every time. Because there is less of an effect from sugar alcohols than either sugar or starch, you can use the following

tips to estimate how much carbohydrate from a serving to count in your meal plan for foods that contain morethan 5 grams of sugar

alcohols.

If a food has more than 5 grams of sugar alcohols:

Subtract the grams of sugar alcohol from the amount of total carbohydrate

Count the remaining grams of carbohydrate in your meal plan

Note: This tip is useful for those who are intensively managing their diabetes with insulin or advanced carbohdyrate counting.

Example:

Portion: 1 bar

Total carbohydrate 15 grams, with 6 grams of sugar alcoholOne bar counts as 12 grams carbohydrate (153 = 12)

Advantages

Foods with low- or reduced-calorie sweeteners can have fewer calories than foods made with sugar and other caloric sweeteners. That

can be helpful if youre trying to lose weight or even to prevent weight gain. These products often time s also have less carbohydrate

which can be helpful in managing blood glucose levels.

Low-calorie sweeteners are useful for adding extra flavor or sweetness to your food, with few if any extra calories. In addition, these

sweeteners are useful for reducing calories and carbohydrates when used instead of sugar in coffee, tea, cereal, and on fruit. You can

experiment with your own recipes to include low-calorie sweeteners.

Disadvantages

When youre considering foods with low- or reduced-calorie sweeteners, always check the Nutrition Facts on the label. Many of the

food products containing these types of sweeteners still have a significant amount of carbohydrate, calories and fat, so never considerthem a free food without checking the label. By comparing the calories in the sugar-free version to the regular version, youll see

whether youre really getting fewer calories.

Youll also want to compare the fat content of the labels. There is often more saturated and or trans fat in sugar free baked products.

Sugar alcohols can have a laxative effect or other gastric symptoms in some people, especially in children.

Some people prefer to use the regular version of a food and cut back on the serving size instead of buying the sugar-free version.

Consider price as well. Sugar-free versions often cost more.

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Healthy Carbs and Complex Carbohydrates List

Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, its best to categorize carbs as e ither bad or good

carbs. Heres your complete good healthy carbohydrates list.

(Carb grams for most packaged foods can be found on the label.)

BEANS & PEAS AMOUNT CARBS (grams)Black beans 1/4 cup dry 23

Black beans 1/2 cup cooked 18Garbanzo beans 1/4 cup dry 28Garbanzo (Chickpeas) 1/2 cup cooked 18Kidney beans 1/4 cup dry 29Kidney beans 1/2 cup cooked 20Lentils 1/4 cup dry 28Lentils 1/2 cup cooked 20Lima Beans 1/4 cup dry 22Lima Beans 1/2 cup cooked 20Navy Beans 1/4 cup dry 32Navy Beans 1/2 cup cooked 29

Pinto Beans 1/4 cup dry 29Pinto Beans 1/2 cup cooked 22Soybeans 1/4 cup dry 13Soybeans 1/2 cup cooked 9Split Peas 1/4 cup dry 26Split Peas 1/2 cup cooked 21

DAIRY AMOUNT CARBS (grams)Blue cheese 1 oz 0.7Cheddar cheese 1 oz 0.4Cottage cheese, 2% fat 1/2 cup 4

Egg 1 extra large 1Feta cheese 1 oz 1Milk, 1% fat 1 cup 8Milk, fat-free 1 cup 13Mozzarella cheese 1 oz 0.8Parmesan cheese 1 Tbsp. 0.2Provolone cheese 1 oz 0.6Ricotta cheese 1/2 cup 6Swiss cheese 1 oz 1Yogurt, low-fat 1 cup 17Yogurt, fat-free 1 cup 18

FRUITS (raw) AMOUNT CARBS (grams)Apple 5 oz 21Apricot 3 (4 oz ea.) 12Avocado 1/2 (3 oz) 7Blackberries 1 cup 18Blueberries 1 cup 21Cantaloupe 1 cup 13Cranberries 1/2 cup 6Grapefruit 1/2 (4 oz) 10


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Grapes 1 cup 16Guava 1 (3 oz) 11Kiwi 1 (2-1/2 oz) 11Mango 1/2 (3-1/2 oz) 18Nectarine 1 (5 oz) 16Orange 1 (4-1/2 oz) 15Papaya 1/2 (5-1/2 oz) 15Peach 1 (3-1/2 oz) 10

Pear 1 (6 oz) 25Pineapple 1 cup 19Raspberries 1 cup 14Strawberries 1 cup 11Tangerine 1 (3 oz) 9Watermelon 1 cup 12

NUTS & SEEDS AMOUNT CARBS (grams)Almonds 1 oz 6Brazil nuts 1 oz 4Cashews 1 oz 9

Coconut, raw 1 oz 4Macadamia nuts 1 oz 4Peanuts 1 oz 6Pecans 1 oz 5Pistachios 1 oz 7Pumpkin seeds 1 oz 5Sesame seeds 1 Tbsp. 1Sunflower 1 oz 5Walnuts 1 oz 3

VEGETABLES AMOUNT CARBS (grams)Alfalfa sprouts, raw 1/2 cup 1Asparagus 1/2 cup cooked 4Butterhead lettuce 1 cup raw 2Broccoli 1/2 cup cooked 4Brussels Sprouts 1/2 cup cooked 7Cabbage 1/2 cup cooked 4Carrot 1 (2-1/2 oz) 7Cauliflower 3 florets 3Celery 1/2 cup diced 2Chinese Cabbage 1/2 cup cooked 2Chili Peppers 1 Tbsp. 1

Corn (sweet) 1 ear 19Cucumber 5 oz raw 4Edamame, fresh soybeans 1/2 cup raw 14Edamame 1/4 cup cooked 10Eggplant 1/2 cup cooked 3Garlic 1 clove 1Ginger Root 1 Tbsp. raw 1Green Bell Peppers 1/2 cup raw 3Iceberg Lettuce 1-1/2 cups raw 3Mushrooms 1/2 cup cooked 4Okra 1/2 cup cooked 6


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Onions 1/2 cup cooked 7Radishes 1/2 cup raw 2Red Bell Peppers 1/2 cup raw 3Red Cabbage 1/2 cup cooked 4Romaine lettuce 1-1/2 cups raw 2Scallions 1/2 cup raw 4Spinach 1/2 cup cooked 3Swiss Chard 1/2 cup cooked 4

Zucchini 1/2 cup cooked 4

WHOLE GRAINS AMOUNT CARBS (grams)Bread, whole wheat 1 slice 14Bread, multi grain 1 slice 17Oatmeal, cooked 1 cup 25Pancake, buckwheat mix 1/3 cup (3 cakes) 33Pancake, whole grain mix 1/3 cup (3 cakes) 28Pasta, whole wheat 1 cup cooked 37Popcorn, popped 3-1/2 cups 19Rice, basmati brown 1/4 cup dry 31

Rice, brown 1/4 cup dry 33Rice, brown 1/2 cup cooked 22Rice, wild 1/2 cup cooked 18Rye bread 1 slice 15


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High Fiber Foods List for a High Fiber Diet

Our high fiber foods list for a high fiber diet is vitally important to your health and well being.

The healthy foods high in fiber on this list of high fiber foods makes it easy for you to increase the high fiber foods in your diet.

Most Americans eat a low fiber diet instead of a high fiber diet. The average is not nearly enough only about 10 to 13 grams of fiber a day.

For great health, you need 30 to 40 daily gramsfrom fiber rich foods.

The high fiber foods list with fiber content below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, highblood sugar, obesity, colon cancer, diabetes and heart disease. Wow!

List of High Fiber Foods with High Fiber Content

To look and feel your very best, choose wisely from our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods.

HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit Serving Size Fiber (g)Apples with skin 1 medium 5.0Apricot 3 medium 1.0Apricots, dried 4 pieces 2.9

Banana 1 medium 3.9Blueberries 1 cup 4.2Cantaloupe, cubes 1 cup 1.3Figs, dried 2 medium 3.7Grapefruit 1/2 medium 3.1Orange, navel 1 medium 3.4Peach 1 medium 2.0Peaches, dried 3 pieces 3.2Pear 1 medium 5.1Plum 1 medium 1.1Raisins 1.5 oz box 1.6Raspberries 1 cup 6.4Strawberries 1 cup 4.4

Grains, Beans, Nuts & Seeds Serving Size Fiber (g)Almonds 1 oz 4.2Black beans, cooked 1 cup 13.9Bran cereal 1 cup 19.9Bread, whole wheat 1 slice 2.0Brown rice, dry 1 cup 7.9Cashews 1 oz 1.0Flax seeds 3 Tbsp. 6.9Garbanzo beans, cooked 1 cup 5.8

Kidney beans, cooked 1 cup 11.6Lentils, red cooked 1 cup 13.6Lima beans, cooked 1 cup 8.6Oats, rolled dry 1 cup 12.0Quinoa (seeds) dry 1/4 cup 6.2Quinoa, cooked 1 cup 8.4Pasta, whole wheat 1 cup 6.3Peanuts 1 oz 2.3Pistachio nuts 1 oz 3.1Pumpkin seeds 1/4 cup 4.1Soybeans, cooked 1 cup 8.6


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Sunflower seeds 1/4 cup 3.0Walnuts 1 oz 3.1

Vegetables Serving Size Fiber (g)Avocado (fruit) 1 medium 11.8Beets, cooked 1 cup 2.8Beet greens 1 cup 4.2Bok choy, cooked 1 cup 2.8

Broccoli, cooked 1 cup 4.5Brussels sprouts, cooked 1 cup 3.6Cabbage, cooked 1 cup 4.2Carrot 1 medium 2.6Carrot, cooked 1 cup 5.2Cauliflower, cooked 1 cup 3.4Cole slaw 1 cup 4.0Collard greens, cooked 1 cup 2.6Corn, sweet 1 cup 4.6Green beans 1 cup 4.0Celery 1 stalk 1.1Kale, cooked 1 cup 7.2Onions, raw 1 cup 2.9Peas, cooked 1 cup 8.8Peppers, sweet 1 cup 2.6Pop corn, air-popped 3 cups 3.6Potato, baked w/ skin 1 medium 4.8Spinach, cooked 1 cup 4.3Summer squash, cooked 1 cup 2.5Sweet potato, cooked 1 medium 4.9Swiss chard, cooked 1 cup 3.7Tomato 1 medium 1.0Winter squash, cooked 1 cup 6.2

Zucchini, cooked 1 cup 2.6


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Healthiest Vegetables List of Vegetables

The list of vegetables below can help you get healthy and stay healthy. How do we know these are the healthiest vegetables to eat?

Research says so! This healthiest vegetables list has all the healthiest vegetables.

Every single public health agency and health authority recommends that you eat at least 3 to 5 servings a day from the healthiest vegetableslist. Yet only 9% of the population get the recommended amounts.

And over half eat NO veggies at allmuch less the healthiest vegetables!

But eating more of the healthiest vegetables from our list of vegetables can provide you with some amazing health benefits. Here are just a few:

Less chance of weight gain,

Better teeth and bone structure,

A 41% lower risk of heart disease,

22% reduced risk of certain cancers,

Improved memory and brain functioning,

Macular degeneration, glaucoma prevention,

And colds, flu and infection immunity protection.

But even healthy vegetables vary in nutritional value. And those with high pesticide levels (noted in parentheses) should be bought organically.

Here are some examples of vegetable nutrition facts that are noted in the list of vegetables below (potential negatives are listed inparentheses).

High in soluble or insoluble fiber

High in vitamins, such as A, C, E, K & folate

High in minerals, such as potassium, manganese & iron

High in phytonutrientscarotenoids, cruciferous and flavonoids

The Healthiest Vegetables List of Vegetables to Eat

VEGETABLE NUTRITIONAL VALUES IN ORDER (considerations)Arugula carotenoids, fiber, A,C,K, folateAsparagus K, folate, C, A, tryptophan, B1, B2Avocado (fruit) essential fatty acids (fat, glycemic)Beets flavonoids, folate, manganese, potassium (glycemic)Bell peppers carotenoids, C, A, B6, fiber (pesticides, nightshade)Bok choy cruciferous, A, C, K, B6, folateBroccoli carotenoids, cruciferous, C, K, A, folate, fiberBrussels sprouts carotenoids, cruciferous, K, C, folate, A, manganese,

fiberCabbage cruciferous, K, C, fiber, manganese, B6, folateCarrots carotenoids, A, K, C, fiber, potassium (glycemic

when cooked)

Cauliflower cruciferous, C, K, folate, fiber, B6Celery K, C, potassium, folate, fiber (pesticides)Collard greens carotenoids, cruciferous, K, A, C, manganese, fiber,

calciumCorn, yellow A, iron (glycemic)Cucumbers C, molybdenum, A, potassium (wax coating)Dandelion greenscarotenoids, A, C, E, folateEggplant fiber, potassium, manganese (nightshade)Garlic allicin, manganese, B6, CGreen beans flavonoids, K, C, manganese, A, fiber, potassium,

folate


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Green peas K, manganese, C, fiber, B1, folateKale carotenoids, flavonoids, cruciferous, K, A, C,

manganese, fiberLeeks manganeseMushrooms selenium, B2, copper, B3, tryptophan, B5Mustard greens carotenoids, cruciferous, K, A, C, folate, manganese,

EOkra carotenoids, fiber, A, C, K, thiamine, B6Olives essential fatty acids (fat, glycemic)Onions sulfur compounds, flavonoids, chromium, fiberParsnips fiber, C, K, folate (glycemic)Potatoes C (pesticides, nightshade, glycemic)Pumpkin carotenoids, A, C, E (glycemic)Romaine lettuce carotenoids, K, A, C, folate, manganese, chromium

(pesticide)Spinach carotenoids, K, A, minerals, folate, iron, C, B2, B6,

fiber, B1, ESquash, summer manganese, C, magnesium, A, fiberSquash, winter carotenoids, A, C, potassium, fiberSweet potatoes carotenoids, A, C, manganese (glycemic)

Swiss chard carotenoids, K, A, C, manganese, potassium, ironTomatoes (fruit) carotenoids, C, A, K, molybdenum, potassium

(nightshade)Turnip greens carotenoids, cruciferous, K, A, C, folate, manganese,

fiberWatercress carotenoids, cruciferous, A, C, folateYams (glycemic)Zucchini carotenoids, C, magnesium, A, fiber


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Low Glycemic Fruits and High Glycemic Fruits

Both high and low glycemic fruits offer highly nutritious vitamins, minerals, carotenoids, flavonoids and fiber. Maintaining normal blood sugarlevels is based on the type of fruit and when and how you eat it.

For example, take bananas. An under ripe banana is a low glycemic fruit, whereas a very ripe banana has a higher glycemic fruit ranking.

And yet if you were to eat a very ripe banana with a half-cup of blueberries and a cup of low glycemic low-fat plain yogurt, the dish would be lowglycemic and you could maintain normal blood sugar levels.

You also need to consider the size of the fruit and when you eat it.

Eating a large quantity of fruit on an empty stomach, even if it's low glycemic, can raise your blood sugar levels above a normal reading. So it'sbest to choose a medium sized fruit that is not overly ripe.

To maintain normal blood sugar levels, it's best to eat fruit along with some protein and a little fat or after a meal containing protein and fat.

Glycemic Fruits Index of Fresh and Dried Fruits

Low glycemic fruits rank, on average, below 50 in the glycemic index (GI) chart below. Medium GI foods rank from 50 to 70. And high GI foodsare those ranking above 70. But also be conscious of the range.

This will help you remember that ripe fruit ranks higher on the GI scale.

LOW GLYCEMIC FRUITS AVERAGE GI KNOWN RANGECherries 22 21-23

Grapefruits 25 24-26Prunes 29 29Dried Apricots 31 30-32Plums 31 24-52Apples 34 28-44Peaches 35 28-49Dried Peaches 35 35Apricots 36 30-48Blueberries 40 32-42Strawberries 40 38-42Raspberries 40 32-42

Pears 41 33-42Oranges 42 40-44Dried Pears 43 43Grapes 44 43-49

MEDIUM GLYCEMIC FRUITS AVERAGE GI KNOWN RANGEBananas 52 30-62Kiwi Fruit 52 47-58Mangoes 56 51-60Papaya 58 56-60Figs 61 61

Raisins 64 56-64Cantaloupe 65 65Pineapple 66 51-66

HIGH GLYCEMIC FRUITS AVERAGE GI KNOWN RANGEWatermelon 74 72-78Dates 103 103


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High Protein Foods List for a High Protein Diet

The healthy high protein foods list (below), for a high protein diet, includes all the healthy protein rich foods high in protein content.

And our free high protein foods printout has what you need for a healthy high protein diet.

This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintainmuscle, stay fit, trim and super healthy and look your absolute best.

So print out our beautiful high protein food list and hang it on your fridge. With easy access, you'll choose more healthy foods high in protein.

List of High Protein Foods for a High Protein Diet

Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.

BEANS

FOOD AMOUNT CALORIES PROTEIN CARBS FAT

Black beans 1/2 cup cooked 113 7.6 20.4 .5

Garbanzo (chickpeas) 1/2 cup cooked 134 7.3 22.5 2.1

Kidney beans 1/2 cup cooked 112 7.6 20.1 .4

Lentil beans 1/2 cup cooked 115 8.9 19.9 .4

Lima beans 1/2 cup cooked 108 7.3 19.6 .4

Navy beans 1/2 cup cooked 129 7.9 24.0 .5

Soybeans (edamame) 1/2 cup cooked 127 11.1 10.0 5.8

Tofu 1/2 cup fresh 94 10.0 2.3 5.9

DAIRY


Cheddar cheese 1 ounce 114 7.1 .4 9.4

Cottage cheese 1/2 cup 110 14.0 3.1 5.0Cottage cheese, lowfat 1/2 cup 90 16.0 3.0 1.0

Egg 1 large 75 6.3 0 5.0

Milk, lowfat 1 cup 121 8.1 11.7 4.7

Milk, skim 1 cup 86 8.4 11.8 .4

Muenster cheese 1 ounce 104 6.7 .3 8.5

Swiss cheese 1 ounce 107 8.1 1.0 7.8

Yogurt, lowfat 1 cup 144 11.9 16 3.5

Yogurt, nonfat 1 cup 127 13.0 17.4 .4

FISH


Anchovies, in water 1 ounce 37 5.8 0 1.4

Halibut 3 ounces 93 17.7 0 2.0

Mackerel 3 ounces 180 15.8 0 11.8

Salmon 3 ounces 121 16.9 0 5.4

Sardines, in water 1 can 130 22.0 0 5.0

Tuna, tongol 1/4 cup 70 16.0 0 0


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GRAINS


Oatmeal, rough cut 1 cup 145 6.0 25.2 2.4

Pancake, buckwheat 1 4" diameter 54 1.8 6.4 2.2

Pancake, whole wheat 1 4" diameter 74 3.4 8.8 3.2

Popcorn, dry 1 cup 54 1.8 10.7 .7

Quinoa, cooked 1/2 cup 115 4.3 21.5 2

Rice, brown, cooked 1/2 cup 108 2.4 22.8 .8

Rye bread 1 slice 56 2.1 12 .3

Whole wheat bread 1 slice 56 2.4 11 .7

POULTRY


Chicken breast 4 ounces 193 29.3 0 7.6

Chicken, light meat, no skin 4 ounces 196 35.1 0 5.1Chicken, dark meat, no skin 4 ounces 232 31.0 0 5.1

Turkey, light meat, no skin 4 ounces 178 33.9 0 3.7

Turkey, dark meat, no skin 4 ounces 212 32.4 0 8.2

You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because

the foods on this list of high protein foods are ALL low in saturated fats.

For example, there's no red meat listed for two very good reasons.

Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases

inflammation, which causes pain, suffering and numerous health problems.

When it comes to choosing foods with protein, it's vitally important to choose healthyhigh protein foodsfrom the bestsources of protein.

So you can confidently print and use this high protein foods list for a high protein diet, since it has all of the healthy protein rich foods high in

protein content to help you say healthy, lose weight and build muscle.
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Fat Burning Foods that Speed Up Metabolism

Eating the best fat burning foods that speed up metabolism can make it much easier for you to reach and maintain yourideal weight.

But you can't just add the best fat burning foods to your diet and still lose weight.

Research shows it's not just fat burning foods that speed up metabolism. Metabolism is also influenced by the size andtiming of your meals.

So youll need to includeall the ways to speed up metabolism naturally.And eating fat burning foods, combined with all other ways to speed up metabolism, helps you burn more calories while

you're just sitting at the computer, watching TV or even getting a good nights sleep.

How to Speed up Metabolism Naturally in 7 Steps

Here are all 7 ways to boost metabolism by shifting your daily routines and eating the best fat burning foods that speed up

metabolism naturally.

1. Eat more often.Begin with breakfast and eat at least 4, preferably 5 or 6, meals a day. Every time you eat it revs up

your metabolism. On the other hand, skipping or going for long periods of time without eating causes your metabolism to

slow down.

2. Have small mini-meals.Eating small, frequent meals keeps your blood sugar stable, fuels your metabolism and gives

you sustained energy. If possible, taper calories to fit your daily energy outputbreakfast would be your biggest meal (but

not too big). And your last meal of the day, at least 4 hours before bedtime, would be your lightest meal.

3. Choose maxi-metabolism foods.Focus on whole food high fiber carbohydrates for fat burning energy. And countless

studies show that good quality protein helps you build lean muscle and lose fat, so include enough protein at every meal.

Also make sure you take nutritional health supplements to get sufficient vitamins, minerals and nutrients.

4. Spice up your dishes.Hot and spicy seasonings, such as chilies, mustard and curry have been found to raise

metabolism by up to 40% for two or three hours. Just make sure your spicy dish is not a high calorie meal or you'll undo

the fat burning advantage.

5. Drink ice cold water.Water makes up 70 to 80% of your blood and brain, so it's essential to good health. And now

German researchers have found dieters can increase their metabolic rate by as much as 30% by drinking 17 ounces of

cold water. Actually, just being cold increases your metabolism. Your body has to burn about 100 calories to get warmed

back up to normal temperature. Plus, thirst is often mistaken for hunger, so staying hydrated can help keep you from

overeating too.

6. Switch to green tea.Studies show green tea may speed up metabolism and help burn fat. So consider exchanging

your morning cup of java for a mug of green tea especially since it's also been shown to be a good source of

antioxidants.

7. Get an optimum level of good fats.According to fish oil and weight loss research, certain specific omega 3 fatty acids

are important for their fat conversion abilities. Essential fatty acids are also necessary to keep your thyroid and other

hormonal glands working optimally.

All these fat burning ways and best fat burning foods that speed up your metabolism naturally can make getting and

staying fit much easier. You may also want to learn more about how to build muscle to lose fat.

And now you know how to speed up metabolism naturally, its time to get started withfat burning exercisesand the top 10

bestfat burning foods.
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