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Healthy Foods

12 Easy Recipes Under 10 Minutes

By | 2015, Fit 4 Change, Healthy Foods, Recipes | No Comments

1. Fruit Salad

Mix a variety of fresh fruit, a few springs of mint, and the juice of half a lemon. Consider adding a tablespoon or two of Greek yogurt if you want something a bit more substantial.

2. Raw Veggies with our Zucchini Hummus

Yields: 8-10 servings | Serving Size: 2 Tbsp | Calories: 140 | Previous Points: 4 | Points Plus: 4 | Total Fat:13.4g | Saturated Fat: 1.9g  | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 20mg | Carbohydrates: 4.5g | Dietary Fiber: 1.6g | Sugars: 0.6g | Protein: 2.7g

Ingredients

  • 2 medium zucchini, peeled and chopped
  • 1/2 cup tahini
  • ⅓ cup lemon juice
  • ⅓ cup olive oil
  • 3 garlic cloves
  • 1 1/2 teaspoons cumin
  • Salt & pepper to taste
  • Directions

Combine all ingredients in a food processor, and process until smooth. Serve with crisp raw veggies, such as carrots, celery sticks, broccoli, cherry tomatoes, or cucumber slices.

3. Salad with Arugula and Grilled Salmon

The spicy arugula is a great compliment to the smoky, creamy taste of grilled salmon. Grill salmon for dinner the night before and add leftovers to healthy greens for a lunch salad.

oatmeal

4. Cottage Cheese with Nuts and Berries

This is a filling lunch that also satisfies your craving for something sweet.

5. Quinoa Pilaf with Veggies

Whip up a batch of quinoa on the weekend and throw in some grilled veggies for a tasty lunch option.

Ingredients

  • 1/2 cup diced onions
  • 1 cup white mushrooms, chopped
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 cup Quinoa, pre-rinse (white or red)
  • 2 cups vegetable stock, low sodium
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 teaspoon black pepper
  • Salt to taste

Directions

In a large skillet sauce pan, add oil, turn to medium-low heat, add white mushrooms and saute for about 3 minutes. Add onion, garlic and celery and continue cooking until onion and celery are tender, about 4 minutes. Add Quinoa, red pepper flakes, black pepper and salt to taste, stir to combine. Add vegetable stock, stir and cook for 15 minutes or until liquid is absorbed

6. Spring Mix with Roasted

Pears and Feta Yields: 4 servings | Serving Size: 2 cups | Calories: 108 | Total Fat: 0g | Saturated Fats: 0g | Trans Fats: 0g | Previous Points: 1 | Points Plus: 3 | Cholesterol: 5mg | Sodium: 429mg | Carbohydrates: 24g | Dietary fiber: 4g | Sugars: 11g | Protein: 5g

Ingredients

  • 8 cups spring mix
  • 1 small red onion, sliced in half, thinly slice each half
  • 2 medium Bosc Pears, peeled, seeded and sliced into small wedges, about 8 per pear
  • 2 teaspoons canola or olive oil
  • 1/2 cup feta cheese crumbles, fat-free

Directions

Preheat oven to 400 degrees. Toss pear wedges with oil and place flat side down, on a nonstick cookie sheet. Roast pears for 10 minutes, turn over and roast 10 additional minutes. Allow to cool slightly.

Combine spring mix, onion and pears in a large salad bowl, sprinkle with feta and serve.

7. Lettuce Wraps with Turkey and Hummus

This is a great alternative to a traditional, high calorie turkey sandwich. Hummus is much lower in saturated fat than mayo and lettuce makes a great low-cal substitute for bread or tortillas.

8. Grilled Chicken and Blueberry Salad

Serving Size: 4 salads |Calories: 266 | Previous Points: 6 | Points Plus: 7 | Total Fat: 17.9g | Saturated Fat: 2.6g | Trans Fat: 0g | Cholesterol: 25mg | Sodium: 56mg | Carbohydrates: 18.0g | Dietary Fiber: 2.7g | Sugars: 13.6g | Protein: 10.9g |

Ingredients

  • 5 cups mixed greens
  • 1 cup blueberries
  • 1/4 cup slivered almonds
  • 2 cups cubed chicken breasts, cooked

Dressing

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup blueberries
  • 2 Tbsp honey
  • salt and pepper to taste

Directions

In a large bowl, toss the greens, blueberries, almonds, and chicken breasts.

For the salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender until smooth. Add salt and pepper to taste.

salad

9. Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts

Yields: 4 servings| serving size: 1/4 cup chicken salad and 1 slice bread cut in half | Calories: 284 | Previous Points: 7 | Points Plus: 8 | Total Fat: 20g | Saturated Fats: 3g | Trans Fats: 0g | Protein: 10g

Ingredients

  • 1 half chicken breast with bone, skin on for baking
  • 2 teaspoons olive oil
  • 1 stalk bok choy, diced
  • 1 stalk celery, diced
  • 1/2 cup diced walnuts
  • 12 seedless red grapes, cut into 1/4 pieces
  • 1/2 cup mayonnaise, no added sweeteners (Duke’s is a favorite for this recipe)
  • 4 romaine heart leaves
  • 4 slices Pumpernickel bread, or your favorite

Directions

Preheat oven to 325 degrees. Add walnuts to a small pan, toast in the oven for 10 minutes. Allow to cool. Heat oven to 375 degrees. Add chicken breast to a small casserole dish, brush with oil and bake approximately 30 minutes or until juice runs clean. Allow to cool. Remove skin and bones, cut into 1/2” pieces.

In a small mixing bowl combine bok choy, celery, walnuts, red grapes, mayo, black pepper and salt to taste. Add chicken pieces and toss. Add 1/2 cup chicken salad to Pumpernickel along with romaine.

10. Clean-Eating Cobb Salad

The fats in this salad come primarily from the avocados, chicken and olive oil.

Yields: 6 servings | Calories: 282 | Total Fat: 24g | Saturated Fat: 4g | Trans Fat: 0 g | Previous Points: 7 | Points Plus: 8 | Cholesterol: 84 | Carbohydrates: 8 g | Sodium: 437mg | Dietary Fiber: 4g | Sugars: 4g | Protein: 10g |

Ingredients

  • 6 cups chopped romaine heart lettuce
  • 2 ripe avocados, seeded and peeled, slice into 1” pieces
  • 1 split chicken breast, cooked, skin removed and cubed
  • 2 vine-ripe tomatoes, chopped
  • 2 hard-boiled eggs, peeled and sliced

Dressing Ingredients:

  • 1/4 cup red-wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon honey or maple syrup
  • Kosher or sea salt to taste
  • 1/8 teaspoon black pepper

Directions

Combine salad ingredients in a large bowl. Combine dressing ingredients and drizzle over salad.

11. Vegetable Lettuce Wrap with Carrots, Peppers, and Hummus

Love the idea of a turkey wrap, but prefer a vegetarian option? Fill your wrap with fresh vegetables and hummus.

12. Spinach & Bean Burrito Wrap

Yields: 6 servings | Serving Size: 1 wrap | Calories: 282 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Previous Points: 5 | Points Plus: 8 | Cholesterol: 3 | Carbohydrates: 50g | Sodium: 560mg | Dietary Fiber: 5g | Sugars: 3g | Protein: 13g |

Ingredients

  • 6 cups baby spinach, loosely packed
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1-1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)
  • 1/2 cups chopped romaine heart lettuce
  • 1/2 cup grated cheddar cheese, reduced-fat
  • 1/2 cup salsa (recipe), optional Pico de Gallo
  • 6 tablespoons Greek yogurt, fat-free
  • Kosher or sea salt to taste
  • 6 (8” whole grain) wraps or tortillas

Directions

To warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.

Place spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.

Evenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2” on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.

(Recipes courtesy of SkinnyMS.com)

 

9 Delicious and Healthy Options for Football Sunday

By | 2015, Fit 4 Change, Healthy Foods | No Comments

Some foods are synonymous with tailgating: bratwurst, buffalo wings, potato skins, nachos and sliders. While it’s fun to root for your team, don’t let the competition go to your…belly! Many of these foods are high in fat and calories, but with a little preparation you can enjoy some tasty game day foods without sacrificing your waistline.

Try these options from LA Fitness Registered Dietician, Debbie J!

Kabobs – With onions, bell peppers, mushrooms, cherry tomatoes and your choice of steak, chicken or shrimp. Grill ‘em up and enjoy. Less starch and fat than sliders.

Kale crisps – Okay, I know this sounds crazy, but give them a try; you just might like them and save yourself a bunch of calories. Less fat and more vitamins A, C, & K than potato chips.

Buffalo style chicken meatballs – Buffalo style something is a must. Try these; you will be glad you did. Less sodium and more protein than chicken wings.

Pork tenderloin and coleslaw hoagies – You don’t think we would leave you pig lovers without an option now, did you? Less fat and more fiber than hot links.

Put a spin on your dip – Carrots and celery with a garlicky white bean dip. Less fat and more fiber than cream-based dip.

Fruit salad – Try it with sunflower seeds, shredded coconut and pureed cottage cheese. More protein than plain fruit, less sugar than ambrosia.

Sweet potato fries – Slice up some sweet potatoes for a change. Less fat and more Vitamin A than potato skins.

Update your nachos – Try chopped veggies on wheat crackers. Less fat and more fiber than tortilla chip nachos with cheese sauce.

Popcorn balls – Add sesame seeds and crystallized ginger. Less fat and more fiber than cupcakes or donuts.

Beware of grazing! When food is left out in a pot-luck or buffet style there is a tendency to over eat. Prepare and bring just the amount needed for your expected group size, limit the amount you serve yourself and DO NOT MAKE MULTIPLE TRIPS to the food line.

50 Slim-Down Secrets

By | 2015, Fit 4 Teaching, Health Tips, Healthy Foods, Workout | No Comments

Tips to jump-start your weight loss:

  1. Remember the 25-25-50 rule: Fill your plate with 25% complex carbs (whole grains, beans, or root vegetables like sweet potatoes), 25% lean protein, and 50% vegetables and/or fruit.
  2. Don’t skip meals. This slows down your metabolism by 20% to 30% and could lead you to overeat later on.
  3. Eat a good breakfast. Research indicates that people who eat breakfast tend to consume fewer total calories throughout the day. A combo of high-fiber protein and carbs works best to keep you fuller longer (try high-fiber cereal with blueberries and milk, or eggs on an English muffin).
  4. Get enough sleep. Studies have found that sleeping fewer than 8 hours a night is linked to a higher body mass index (BMI); lack of sleep influences hormones that regulate your appetite.
  5. Cut back on simple carbs like white bread and sweets, which may cause spikes in blood sugar and lead to water retention and puffiness—not to mention a crash in energy levels.

  6. Get picky about beef. Choose loin and ground beef that’s at least 93% lean. Limit higher-fat “prime” or “select” cuts. (A 3-oz serving of rib eye, for example, has about 15 g fat, but a 3-oz lean sirloin steak has just 5).

  7. Visualize portion sizes. A 4-oz serving of meat, chicken or fish is about the size of your palm. A 1-oz serving of cheese is the size of 4 dice. For more info on portions, check out mealsmatter.org

  8. Put everything on a plate so you can see exactly how much you’re eating.

  9. Don’t eat the same lunch (or breakfast or dinner every day. Our bodies get used to the same foods—mixing it up will stoke your metabolism.

  10. Rate your hunger on a scale of 1 (not at all hungry but could nibble) to 5 (famished); aim to eat only when you’re in the 3 to 4 range.

  11. Get competitive. Sign up for a weight-loss challenge.

  12. Plan a week’s worth of healthy meals at a time, before you hit the grocery store. calander

  13. Make a list of lighter substitutions and post it on your fridge. For example, dip baked chips in salsa instead of nacho cheese and spread toast with jam instead of butter.

  14. Keep a food emotion diary. Write down what you ate and how you felt while eating it to help pinpoint possible overeating triggers (stress, sadness, etc.).

  15. Make an “eat plenty” list: foods that you can eat large quantities of without feeling the least bit guilty (plain air-popped popcorn, fresh veggies, etc.). Keep the list on your computer or in your kitchen.

  16. Eat the right foods after exercising. Avoid a post-workout binge by deciding what you’ll eat ahead of time (try yogurt with fruit and a few nuts, or a glass of skim or soy milk).

  17. Find an online support system (like FoodFit.com) to help keep you motivated. Research published in the Journal of Consulting and Clinical Psychology found that people with weight-loss partners (online or in person) lost nearly twice as much weight as those who dieted alone.

  18. Start a “have-done” list next to your “to-do” list to track all your diet accomplishments, big and small. Losing 1 pound, upping your daily fruit intake and weaning yourself from your late-night ice cream habit all count.

  19. Make nothing totally off-limits. A study published in the journal Appetite found that labeling foods as “forbidden” can actually increase your cravings for them.

  20. Pick a date to help you get motivated. Whether it’s a reunion or beach vacation, think of a special event that you want to lose weight for and aim to take off a reasonable amount by then. (Shedding 1 to 2 pounds a week is the safest way to go.)

    Spice it up and cut calories:

  21. Instead of sautéing green beans in butter, steam them and season with spices such as cumin and turmeric, then drizzle on 1 tsp olive oil.

  22. Sprinkle chili or red pepper flakes on corn rather than using butter.

  23. Toss some ginger and lemon zest onto cooked carrots instead of glazing them in honey.

  24. Cook sage, thyme and lemongrass into your rice instead of frying it in soy sauce.

  25. Sprinkle rosemary and minced garlic onto eggplant before grilling instead of topping it with marinara sauce and cheese.

  26. Add grated orange zest and cinnamon to roasted butternut squash, and skip the butter and brown sugar.

  27. Instead of marinating red peppers and onions in oil and vinegar, spray them with nonstick spray and season with oregano, paprika and pepper before grilling.

  28. Dust Brussels sprouts with mustard seeds and onion flakes instead of adding butter.

  29. Try imitation bacon bits and chives on your baked potato instead of sour cream.

  30. Put a dash of garlic salt and basil on an oven-cooked tomato instead of frying it in bread crumbs.

  31. Squeeze lemon juice onto spinach or broccoli instead of slathering on butter.

  32. pop cornMedium movie-size butter popcorn: 1,150 cal Burn it off by: Running for about 2 hours

  33. Chicken potpie: 740 cal Burn it off by: Jumping rope for about an hour

  34. 5-oz prime rib: 605 cal Burn it off by: Swimming freestyle at a slow-to-moderate pace for 75 minutes

  35. Slice of birthday cake: 340 cal Burn it off by: Working out on an elliptical trainer for a half-hour at moderate pace

  36. Snickers bar: 270 cal Burn it off by: Biking for a half-hour at moderate pace

    Our favorite lowfat recipes under 300 calories:

  37. TOMATO ARTICHOKE CHICKEN (serves 4; 286 cal per serving)

    Mix 2 Tbsp all-purpose flour, . tsp salt and . tsp pepper in a gallon-size plastic ziptop bag.
    Add 4 boneless, skinless chicken breasts (about 5 oz each, tenderloins removed), close bag and shake to coat chicken evenly.
    Heat 1 Tbsp oil in a large nonstick skillet over medium heat.
    Add chicken and cook 8 minutes or until cooked through.
    Remove to a platter and cover to keep warm.
    Using same skillet, bring to a simmer 1 can (14. oz) diced tomatoes with basil, garlic and oregano; 1 can (13.75 oz) artichoke hearts, sliced; and 1/4 cup balsamic vinegar.
    Cook 3 minutes.
    Spoon on chicken; sprinkle with 1/2 cup shredded mozzarella.

  38. GRILLED SWEET ONION AND CHEDDAR PIZZA (serves 6; 273 cal per serving)

    Heat outdoor grill.
    Unroll 1 tube (13.8 oz) refrigerated pizza crust on a baking sheet lined with nonstick foil; press into a rectangle.
    Coat dough and 1 medium onion, sliced, with nonstick spray.
    Grill onion 10 minutes or until tender, then remove.
    Invert dough on grill; peel off foil.
    Grill 1 minute until bottom is lightly browned.
    Turn crust over and spread with 1 can (8 oz) tomato sauce; top with onion and 1 1/4 cups shredded Cheddar.
    Cover and grill 2 minutes until cheese melts.
    Sprinkle with chopped parsley.

  39. SCALLOPS WITH CREAMY PESTO (serves 4; 268 cal per serving)

    Heat 1 1/2 tsp oil in a non-stick skillet over medium- high heat.
    Add 1 1/2 lb sea scallops, patted dry, and cook, turning once, 4 minutes or until golden and just barely opaque at centers.
    Remove to a plate.
    Off heat, add 1⁄3 cup refrigerated prepared pesto and 2 Tbsp heavy (whipping) cream to skillet; stir to blend.
    Spoon pesto-cream sauce onto serving plates and top with scallops.

  40. SIRLOIN STEAK WITH GOLDEN ONIONS (serves 4; 194 cal per serving)

    Coat a nonstick skillet with nonstick spray; heat on medium-high.
    Sprinkle 1 lb boneless sirloin steak, fat trimmed, with 1/2 tsp each salt and pepper. Add to skillet.
    Scatter 2 medium onions, sliced, around steak.
    Cook, turning steak once and stirring onions often, 12 minutes or until steak is medium-rare and onions are tender.
    Transfer steak to cutting board; let stand 5 minutes.
    Meanwhile, combine . cup reduced-fat sour cream, 2 Tbsp each prepared horseradish and sliced scallions, and . tsp each pepper and sugar in a bowl.
    Slice steak thinly against the grain. Serve with the horseradish sauce.

    Smart fast-food switches:

  41. Applebee’s Instead of Grilled Steak Caesar Salad 1,190 calories, order this: Low Fat Blackened Chicken Salad 425 calories

  42. Dairy Queen Instead of Medium Chocolate Malt Milkshake 870 calories, order this: DQ Chocolate Soft Serve (1⁄2 cup) 150 calories

  43. Denny’s Instead of Fabulous French Toast Platter 1,260 calories, order this: Buttermilk Pancakes 410 calories

  44. Taco Bell Instead of Grilled Stuffed Chicken Burrito 640 calories, order this: Fresco Ranchero Chicken Soft Taco 170 calories

  45. Pizza Hut Instead of Slice of the Stuffed Crust Meat Lover’s pizza 520 calories, order this: Slice of the Fit n Delicious with ham, red onion and mushroom 160 calories

  46. Olive Garden Instead of Spaghetti & Meatballs 1,260 calories, order this: Linguine alla Marinara 550 calories

  47. Burger King Instead of TenderCrisp Chicken Sandwich with mayo 790 calories, order this: 5-piece Chicken Tenders 210 calories Fit 4 Teaching July 7 2015

  48. Starbucks Instead of Grande Mocha Frappuccino Blended Coffee with whipped cream 380 calories, order this: Grande Skinny Mocha, no whipped cream 130 calories

  49. Subway Instead of Tuna 6-inch sub 530 calories, order this: Veggie Delite 6-inch sub 230 calories

  50. P.F. Chang’s Instead of Shrimp Lo Mein 1,135 calories, order this: Shrimp with Lobster Sauce 480 calories

Health Tips

By | Fit 4 Teaching, Healthy Foods, Workout | No Comments

The plank is one of the best moves for a hard core, even if it’s not the most exciting abs exercise. It forces your core to brace against potentially spine-injuring motion like rotation, flexion, and extension. The stronger you are in a plank position, the more weight you’ll be able to lift in every exercise.

sleep

Sleep: People who sleep fewer than six hours a night have a 50% increased risk of viral infections and increased risk of heart disease and stroke. Lack of sleep is also associated with mental decline and overeating. Half of men over 40 have trouble sleeping. If that’s you, create an environment where it’s easy to sleep. Dim the lights 15 minutes before you go to bed and wear loose-fitting clothing . . . or nothing.

chocolate

You don’t need to completely eliminate dessert, indulge your sweet tooth in moderation. Try not to indulge immediately after dinner. Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain, which helps you see more clearly.

10 Great Health Foods for Eating Well

By | Fit 4 Teaching, Healthy Foods | No Comments

Here are your best bets for eating well. These 10 health foods are some of the healthiest because they meet at least three of the following criteria:

  • Are a good or excellent source of fiber, vitamins, minerals and other nutrients.
  • Are high in phytonutrients and antioxidant compounds, such as vitamins A and E and beta carotene.
  • May help reduce the risk of heart disease and other health conditions.
  • Are low in calorie density, meaning you get a larger portion size with a fewer number of calories.
  • Are readily available.

Almonds

Why eat almonds? These tear-shaped nuts are packed with nutrients – fiber, riboflavin, magnesium, iron and calcium. In fact, almonds have more calcium than any other nut – 75 milligrams (mg) in one serving (about 23 almonds). Also, one serving of almonds provides half of your body’s Recommended Dietary Allowance (RDA) of vitamin E. Like all nuts, almonds provide one of the best plant sources of protein. And they’re good for your heart. Most of the fat in almonds is monounsaturated fat – a healthier type of fat that may help lower blood cholesterol levels.

Apples

Why eat apples? Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C – an antioxidant that protects your  body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron.

Fit-4-Teaching-June-19-2015

Blueberries

Why eat blueberries? Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries may also improve short-term memory and promote healthy aging. Blueberries are also a low-calorie source of fiber and vitamin C – 1 cup of fresh blueberries has 84 calories, 3.6 grams of fiber and 14 mg of vitamin C.

Broccoli

Why eat broccoli? Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients – a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C – antioxidants that protect your body’s cells from damage.

Red beans

Why eat red beans? Red beans – including small red beans and dark red kidney beans – are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases, such as cardiovascular disease and cancer.

Salmon

Why eat salmon? Salmon is an excellent source of omega-3 fatty acids – a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.

spinach

Spinach

Why eat spinach? Spinach is high in vitamins A and C and folate. It’s also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.

Sweet Potatoes

Why eat sweet potatoes? The deep orange-yellow color of sweet potatoes tells you that they’re high in the antioxidant beta carotene. Food sources of beta

carotene, which are converted to vitamin A in your body, may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they’re fat-free and relatively low in calories – one small sweet potato has just 54 calories.

Vegetable Juice

Why drink vegetable juice? Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juices that include tomatoes are good sources of lycopene, an antioxidant that may reduce the risk of heart attack, prostate cancer and possibly other types of cancer. Some vegetable and tomato juices are very high in sodium, so be sure to select the low-sodium varieties.

Wheat Germ

Why eat wheat germ? At the center of a grain of wheat is the wheat germ – the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.