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More Healthy Foods in your DietBY: Evelyn Lalisan | Category: Food | Submitted: 2010-04-16 13:34:53
This is a follow through of a previous article about healthy foods I did a few weeks ago. This time these healthy foods include the Grains, Beans and Nuts and the Seafoods list. Nuts, Grains and Beans 1. Quinoa - contains protein, iron, magnesium and riboflavin. A half cup of this equals to about 318 calories with about 5 grams of fiber and fat. This is usually used as a protein boost in soups. Remember to clean and rinse first to avoid its bitter taste. 2. Wheat Germ - contains magnesium and Vitamin E. Good to prevent muscle cramps. One tablespoon contains about 27 calories with 1 gram of fiber and fat. Combine in yogurt, cereals or sprinkle on some fruit. 3. Lentils - with protein, contain isoflavones which help reduce estrogen in women to lessen the occurrence of breast tumors and breast cancers. Contains good amount of fiber to help reduce heart problems. Half a cup of cooked lentils is about 115 calories with no fat and about 8 grams of fiber. You can buy in cans, dried forms or contained in soup. 4. Peanuts - with unsaturated fats which help reduce heart problems. Contain about 2 grams of fiber, 14 grams of fats and one ounce equals about 166 calories. Can be filling as protein snacks, can be stir fried or boiled. Can also be combined in some fresh veggie salads or garnishing in a sandwich or meat. 5. Pinto Beans - with folate to protect against birth defects and also to reduce heart disease. A half cup contains about 103 calories, 6 grams fiber and 1 gram fat. Can be drained from a can and combined with some vegetarian chili food. 6. Yogurt - helps in combating yeast infections. This also contains calcium to prevent osteoporosis. One cup is about 155 calories with 5 grams of fat and no fiber. Preferably eat the plain type to keep calories at a lower level. Combine to eat with fruit or cereal. Good for the stomach and has no reverse reactions even if you less tolerance for lactose. 7. Skim Milk - with riboflavin (vitamin B12), vitamin A, D and calcium. Helps reduce skin allergies and improves good vision. One cup is about 86 calories with zero fat and fiber. Drink hot or cold. You can combine with high fat milk at first till you get used to its taste. The Seafood list includes: 1. Shellfish (Clams, Mussels) - with vitamin B12, iron, magnesium and potassium. This helps maintain good brain function and helps support the nervous system of the body. Three ounces is about 126-146 calories, no fiber and with about 2-4 grams of fat. Boil in a pot till shells open, bake in microwave or combine with some tomato based clam chowder. 2. Salmon - good source of omega-3 fatty acids which help prevent stroke and heart attacks. A 3 ounce sized salmon contains about 127 calories, about 4 grams of fat and no fiber. You can bake, grill or broil salmon. 3. Crab - with vitamin B12 and zinc. Helps in improving body immunity. A 3 ounce piece contains about 84 calories, no fiber and 1 gram of fat. Can be bought in cans. If fresh, steam the crab or boil in enough water till cooked or shell turn into reddish or orange color. Crack open to eat flesh. Knowing these healthy foods would help guide you to a healthy life style. You can mix and match these fruits, veggies, nuts, grains and seafood in your daily diet. Article Source: http://www.writearticles.org/ About Author / Additional Info: Comments on this article: (0 comments so far)
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