7 Days 1800 Calorie Diabetic Meal Plan And Sample

Medical nutrition therapy (MNT) is important in preventing diabetes, managing existing diabetes, and preventing, or at least slowing, the rate of development of diabetes complications. Overweight and obesity are closely linked to diabetes, particular attention is paid to this area of MNT. The goal of these recommendations is to make people with diabetes and health care providers aware of beneficial nutrition interventions.

These diabetic-diet meal plans avoid refined grains and limit added sugars. Each meal and snack is planned to help you keep your blood sugar in check. Snacks are generally 1 to 2 1/2 carbohydrate servings and meals are 2 1/2 to 5 carbohydrate servings, depending on the calorie level.

7 Day Diabetes 1800 calorie menu – Day 1

1 Cup 1% Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
1 1/2 Cups Cantaloupe Melon
1 Ounce Walnuts
Lemony Lentil Salad with Salmon
1 Whole-Wheat Pita Bread, small
1 Cup 1% Milk
1 Fudgsicle, no sugar added
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
3/4 Cup Cooked Brown Rice
1 Cup Steamed Spinach
Chili-Rubbed Steaks & Pan Salsa
Zucchini-Walnut Loaf

7 Day Diabetes 1800 calorie menu – Day 2

1 Cup 1% Milk
1 Banana, small
1 1/2 Cups Bran Flakes Cereal
1 Fruit & Nut Granola Bar
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
1 Cup 1% Milk
1 Ounce Almonds, salted
2 Tablespoons Raisins
Warm Beet & Spinach Salad
South Pacific Shrimp
1 Whole-Wheat Roll
3/4 Cup Cooked Couscous
1 Peach, medium

7 Day Diabetes 1800 calorie menu – Day 3

1 Whole Grain Oat Bran Bagel
1 Cup 1% Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
1 Apple, small
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Baked Chicken with Onions & Leeks
2/3 Cup Cooked Brown Rice
1/2 Cup Fresh Pineapple
1 Cup Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
1 Cup Tossed Salad Mix
4 Teaspoons Vinegar & Oil Salad Dressing
1 Cup 1% Milk
Squash, Chickpea & Red Lentil Stew
1 Nectarine, medium

7 Day Diabetes 1800 calorie menu – Day 4

1 Cup 1% Milk
1 Kiwi
1 Cup Whole Grain Flakes Cereal
1/2 Ounce Walnuts
1 Ounce Dried Fruit
1 Cup Tossed Salad Mix
Tilapia Corn Chowder
4 Teaspoons Vinegar & Oil Salad Dressing
1 Ounce Oyster Crackers
1 Cup Honeydew Melon
1 Cup Blackberries
1 Cup 1% Milk
1 Cup Cooked Brown Rice
Chicken Breasts with Mushroom Cream Sauce
1/2 Cup Steamed Asparagus
Broiled Mango

7 Day Diabetes 1800 calorie menu – Day 5

1 Scrambled Eggs
2 Slices Oatmeal Bread
1 Cup Grapefruit
1 Cup 1% Milk
1 Cup Raspberries
1 Ounce Whole-Wheat Pretzel
1 Cup 1% Milk
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Sweet Potato-Turkey Hash
3 Gingersnap Cookies
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
1/4 Cup Alpen Cereal
1 Cup Cooked Quinoa
3/4 Cup Cooked Carrots, Sliced
Apple-&-Fennel Roasted Pork Tenderloin
1 Cup Strawberries

7 Day Diabetes 1800 calorie menu – Day 6

1 Cup 1% Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
1 Orange, medium
1 Fruit & Nut Granola Bar
1 1/2 Ounces Low Fat Cheddar Cheese
Southwestern Rice & Pinto Bean Salad
1 Whole-Wheat Pita Bread, small
Citrus-Infused Strawberries
8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
1 Cup Watermelon
1 Whole-Wheat Roll
Pacific Sole with Oranges & Pecans
3/4 Cup Cooked Brown Rice
1 Cup Steamed Cauliflower
1 Cup Grapes

7 Day Diabetes 1800 calorie menu – Day 7

1 Cup 1% Milk
1 Plum
Quick Breakfast Taco
Zucchini-Walnut Loaf
1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Pear, medium
6 Ounces Carrot Sticks
Roasted Eggplant & Feta Dip
1 Cup 1% Milk
1 Peach, medium
2 Cups Tossed Salad Mix
2 Tablespoons Vinegar & Oil Salad Dressing
Seared Scallops with Brandied Leeks & Mushrooms
2/3 Cup Cooked Brown Rice

Sourece : http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_diabetes_meal_plan


TOP 20: Easy 400-600 Calorie Meals Recipes

TOP 20: Easy 400-600 Calorie Meals Recipes

Keeping weight off after a diet is no easy feat, and most people who lose weight eventually gain at least some, if not all of it back. When you lose weight, your energy stores, or fat deposits, decrease. This causes hormones in your body — including one called leptin, which is made by fat cells themselves and normally stops you from feeling hungry — to signal to your brain that your fat stores have fallen below a critical level, according to a 2010 review paper.

However, eating a balanced diet is important. Because our bodies are in need of all the essential components-lean protein, complex carbohydrates, healthy fats, fiber, and vitamins and minerals.

To ensure you provide your body with all the nourishment it needs in 400 to 600 calories, here are some suggestions for recipes you can make easily:
1. Baked Buffalo Cauliflower Bites
Serving Size 149.7g. Calories 68, Calories from Fat 2.
Total Fat 0.2g 0%. Sodium 813mg 34%, Potassium 350mg 10%, Total Carbohydrates 14.4g 5%, Dietary Fiber 3.1g 12%, Sugars 2.9g Protein 3.4g.
Low Calorie Baked Buffalo Cauliflower Bites Recipes

2. Creamy Chicken Quinoa And Broccoli Casserole
Serving Size 367.3g with Calories 356, Calories from Fat 93. Total Fat 10.3g 16%, Saturated Fat 3.5g 18%, Trans Fat 0.0g, Cholesterol 76mg 25%, Sodium 444mg 19%, Potassium 620mg 18%, Total Carbohydrates 30.8g 10%, Dietary Fiber 3.3g 13%, Sugars 3.1g, Protein 34.0g.
Quick And Easy Creamy Chicken Quinoa And Broccoli Casserole Recipes

3. Saucy Asian Meatballs
26 calories: 1 meatball, 1g fat (trace saturated fat), 10mg cholesterol, 87mg sodium, 2g carbohydrate (1g sugars, trace fiber), 2g protein
Saucy Asian Meatballs Recipe 20 Mins To Make

4. Baked Chicken Fajitas
340 calories: 2 fajitas, 8g fat (1g saturated fat), 44mg cholesterol, 330mg sodium, 41g carbohydrate (0g sugars, 5g fiber), 27g protein Diabetic Exchanges:2 starch, 2 lean meat 2 vegetable 1 fat
Easy Baked Chicken Fajitas Recipe For Dinner

5. Italian Chicken Bake
Easy Italian Chicken Bake Recipe For Dinner With Calories Info



Black Or Green Olives: Which Are Healthier For Consume?

Even though more attention has been sometimes been given to their delicious oil than their whole food delights, olives are one of the world’s most widely enjoyed foods. Olives are too bitter to be eaten right off the tree and must be cured to reduce their intrinsic bitterness. Processing methods vary with the olive variety, region where they are cultivated, and the desired taste, texture and color. Some olives are picked unripe, while others are allowed to fully ripen on the tree.

The primary difference between green and black olives is simply the point at which they are harvested. Green olives are picked before they are ripe, while black olives are allowed to ripen on the tree. The difference in color is primarily due to the olive’s ripeness when picked, but is also slightly affected by how they are processed.

About Green Olives
Green olives are harvested when they are unripe. They are soaked in a lye solution, then fermented in a brine solution for six to 12 months before packing. Green olives are usually pitted and are often stuffed with pimientos, almonds, garlic or onions. Pimiento-stuffed manzanilla olives from Spain are common in the U.S. The suggested serving size is 15 gram, or five medium olives.

About Black Olives
Black olives are allowed to ripen on the tree. They are also soaked in a lye solution to leach out natural bitterness, then brine-cured. Black olives are graded based on size. A 15 grams serving contains six small, five medium, four large, three extra large or jumbo, two colossal, one super-colossal, 2 tablespoon sliced or 1-1/3 tablespoon chopped black olives.

Because they are cured by pickling in a brine solution, both black and green olives contain a considerable amount of sodium. Sodium raises blood pressure levels, and high sodium intake is associated with increased rates of cardiovascular disease and stroke. The 2010 Dietary Guidelines Advisory Committee recommends that all Americans reduce their sodium intake to no more than 1,500 mg daily. Five medium black olives contain 115 to 125 milligrams of sodium, or 8 percent of this recommended amount. The same serving of green olives contains 218 to 360 milligrams of sodium, or 14 to 24 percent of the recommendation.

Nutrition Facts
A 15 gram serving of green olives contains 20 calories, while black olives contain 25 calories. The calories come primarily from fat — 2 grams total fat, less than 0.5 grams saturated or polyunsaturated fat and 1.5 grams heart-healthy monounsaturated fat. There is less than 0.5 grams of protein, 1 gram carbohydrate, 0.5 gram fiber and no cholesterol or trans fats in a serving. The suggested serving size contains only small amounts of vitamins and minerals — 2 percent of the daily value for vitamin E and 1 percent of the DV for vitamin A.



10 Health Benefits Of Olives And Reasons You Should Be Eating

Maybe people are more popular with olive oil. In fact, the olives are one of the world’s most Widely enjoyed fruits. Yes, they are fruits even though most of us think of them as zesty vegetables. Olive memili many health benefits to our body. Here are 10 health benefits of olives and Reasons You Should Be Eating everyday.

1. Weight Loss
It appears that monounsaturated fats, the kind found in olives, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

The aroma extracts from olive oil can leave us feeling fuller, cutting our calorie intake by almost 200 a day, they said.

2. Cancer Prevention
The antioxidant and anti-inflammatory properties of olives make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, olives can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

3. Skin and Hair Health
Black olives are rich in fatty acids and antioxidants that nourish, hydrate and protect. Chief among those is vitamin E. Whether applied topically or ingested, vitamin E has been shown to protect skin from ultraviolet radiation, thus guarding against skin cancer and premature aging. You can gain a healthy, glowing complexion by washing your face in warm water, applying a few drops of olive oil to vulnerable spots, and letting it work its magic for 15 minutes before rinsing it off. In fact, you can moisturize with olive oil before any bath, and even condition your hair with it by mixing it with an egg yolk and leaving it before rinsing and washing.

4. Less Pain
Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

5. Cardiovascular Benefits
When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant nutrients in black olives impede this oxidation of cholesterol, thereby helping to prevent heart disease. Olives do contain fat, but it’s the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (without becoming too high in total fat), research study participants typically experience a decrease in their blood cholesterol, LDL cholesterol, and LDL:HDL ratio. All of these changes lower our risk of heart disease.

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

6. Digestive Tract Health
Frequent consumption of both vitamin E and the monounsaturated fats in black olives is associated with lower rates of colon cancer. These nutrients help prevent colon cancer by neutralizing free radicals. Olive oil’s protective function also has a beneficial effect on ulcers and gastritis. Olive oil activates the secretion of bile and pancreatic hormones much more naturally than prescribed drugs, thereby lowering the incidence of gallstone formation. A cup of black olives also contains 17% of the daily allowance of fiber, which promotes digestive tract health by helping to move food through the system at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

7. Increases Blood Levels of Glutathione
Olives have shown the ability to increase blood levels of glutathione (one of the body’s premier antioxidant nutrients). Consumption of olive pulp is associated with significantly increased glutathione levels in the blood and improvement in antioxidant capacity.

8. Good Source of Iron
Olives, especially black are very high in iron. The ability of red blood cells to carry oxygen throughout the body is due to the presence of iron in the blood. If we suffer from a lack of iron, our tissues don’t get enough oxygen, and we may feel cold or weak. Iron also plays a vital role in the production of energy. It is a necessary part of a number of enzymes, including iron catalase, iron peroxidase, and the cytochrome enzymes. It also helps produce carnitine, a nonessential amino acid important for the utilization of fat. To top it all off, the proper function of the immune system is dependent on sufficient iron.

9. Eye Health
One cup of olives contains ten percent of the daily recommended allowance of vitamin A which, when converted into the retinal form, is crucial for healthy eyes. It enables the eye to better distinguish between light and dark, thereby improving night vision. Furthermore, Vitamin A is believed effective against cataracts, macular degeneration, glaucoma and other age-related ocular diseases.

10. Less Allergies
New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response. Because histamine is a molecule that can get overproduced in allergy-related conditions and can be a key player in the inflammatory process, it’s likely that the anti-inflammatory benefits we get from olives involve this anti-histamine pathway. It’s also possible that olives may have a special role to play as part of an overall anti-allergenic diet. Your circulation will improve and you’ll be able to breath easier with olive consumption. They can increase blood flow and help lessen the effects of illnesses such as asthma through its anti-inflammatory properties.







Wild or farmed: Which Kinds Of Salmon Should I Choose?

Salmon is generally good for health benefits. These fish have loaded and Omega-3 fatty acids. Loaded in salmon can make your heart healthy, while Omega-3 fats can increase intelligence. However, not all salmon have these two things well. Today, many salmon we ate was not caught in the wild, but bred in fish farms. So, what is the difference Wild and farmed slamon? and which has a maximum nutritional value?

The first choice you should make is whether to buy wild salmon (and all Alaskan salmon is wild-caught) or farmed Atlantic salmon. Wild salmon is caught in the wild, in its natural environment, oceans, rivers and lakes. But half of the salmon sold worldwide comes from so-called fish farms, also known as aquacultures. The annual global production of farmed salmon has increased from 27,000 to more than 1 million metric tons in the past two decades.

Wild salmon eats other organisms found in its natural environment, farmed salmon is given a processed high-fat feed in order to produce larger fish. Farmed salmon is much higher in fat, it contains slightly more Omega-3s, much more Omega-6 fatty acids and 3 times the amount of saturated fat. It also contains 46% more calories, mostly from fat.

There are two main types of polyunsaturated fats, Omega-3 and Omega-6 fatty acids. These fatty acids have important roles to play in the human body. We need both in the diet, otherwise we end up sick. That’s why they are termed the “essential” fatty acids (EFAs). However, we need to get these fatty acids in a certain balance.

Most people today are eating too much Omega-6, and the delicate balance between these two types of fatty acids is heavily distorted towards Omega-6. Many scientists have speculated that this can drive increased inflammation and may play a role in the pandemics of chronic diseases like heart disease and others.

Salmon, both farmed and wild, should lead to a massive improvement in Omega-3 intake for most people, and is often recommended for that purpose. In a 4 week study of 19 volunteers, eating farmed Atlantic salmon twice per week increased DHA (an important Omega-3 fatty acid) levels in the blood by 50%.

However, there’s some good news. Salmon farmers are currently in talks with environmental groups about improving their practices and there is a proposal before Congress to set standards for aquaculture. Already some farms, such as Sweet Spring in British Columbia, are raising coho in closed pens, that reduce the impact on wild fish. Others, such as Verlasso in Patagonia, are using feeds fortified with the omega-3 EPA, which helps cut back the ratio of pounds of fish needed to feed the salmon to 1-to-1.




What Healthiest Types Of Apples You Must Know

In 2004, the issue of Antioxidants to help prevent and repair oxidative damage that occurs during normal cell activity. USDA scientists are investigating more than 100 meals to measure the concentration of antioxidants per serving size. Also Apples are full of fiber called pectin’a a medium-sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that Gives it a huge list of health benefits. The following Healthiest Types Of Apples You Must Know


McIntosh Apples

McIntosh apples are vivid red brushed with bright green, oftentimes speckled with white lenticels (spots). The amount of red or green on the skin of the McIntosh will vary depending on when it was harvested. McIntosh apples are low in calories, high in water content and offer a fair amount of vitamins A, C and B. They also contain a dietary fiber known as pectin, which has been shown to lower cholesterol levels and trace amounts of boron, which has been touted for its ability to help build strong bones.
McIntosh Apples Information and Facts Pictures


Royal Gala Apples

Gala apples are covered in a thin yellow to orange skin, highlighted with pink to red stripes that vary in hue dependent upon the apples maturity. Their dense flesh is creamy yellow and crisp, offering a mildly sweet flavor and flora aroma. Gala apples are a great snacking fruit as they are low in calories, high in water content and offer a fair amount of vitamins A, C and B. They also contain a dietary fiber known as pectin, which has been shown to lower cholesterol levels and help prevent heart attacks.
Royal Gala Apples Information and Facts Pictures


Red Delicious Apples

Red Delicious apples are bright to deep red in color, oftentimes speckled with faint white lenticels (spots). Its creamy white flesh is slightly crisp and dense offering a mildly sweet flavor and slightly flora aroma. Red Delicious apples offer a small amount of vitamin A and vitamin C and have only a trace of sodium. They contain pectin, a beneficial fiber that has been shown to help promote healthy cholesterol levels and slow glucose metabolism in diabetics. Red Delicious apples are also higher in antioxidants than many other apple varieties, most of which is contained in their skin.
Red Delicious Apples Information and Facts Pictures


Crispin Apples

Mustu apples are smooth bright green to yellow in color. Its firm white flesh is crisp and juicy with a sweet-tart flavor that has subtle hints of spice. An excellent keeper, the Mutsu apple will take on an even sweeter flavor in cold storage. Mutsu apples are a good source of soluble fiber, which has been proven to help lower cholesterol, control weight, and regulate blood sugar. They also contain vitamins A and C, as well as a trace amount of boron and potassium, most of which is located in the apples skin.
Crispin Apples Information and Facts Pictures


Golden Delicious Apples

Golden Delicious apples are pale green to golden yellow in color and speckled with small lenticels (spots). They are small to medium in size, and tend to be conical or oblong in shape. Golden Delicious apples are firm, crisp, and white-fleshed. These apples have a balanced sweet-tart aromatic flavor, which has been described as honeyed. Low in calories, Golden Delicious apples are a good source of soluble fiber, which has been proven to help lower cholesterol, control weight, and regulate blood sugar. They also contain vitamins A and C, as well as a trace amount of boron and potassium, most of which is located in the apple’s skin.
Golden Delicious Apples Information and Facts Pictures

Cortland Apples

Cortland apple is bright red and covered with dark red streaks, often they are capped with a green blush. Their crisp white flesh is exceptionally juicy with a sweet-tart flavor. Cortland apples are low in calories, high in water content and offer a fair amount of vitamins A, C and B. They also contain a dietary fiber known as pectin, which has been shown to lower cholesterol levels and trace amounts of boron, which has been touted for its ability to help build strong bones.
Cortland Apples Information and Facts Pictures


Idared Apples

Idared apples grow on slightly small trees, which are nonetheless good fruit producers. The apples themselves are medium in size and generally round, with a layer bright red over a green-red background. The flesh is yellowish-green, although sometimes a faint pink tinge can be detected. They are both sweet and tart, juicy yet crisp and firm. Apples are extremely healthy foods. They contain dietary fiber, which contributes to cardiovascular and digestive health. They also contain Vitamin C, potassium, and phytochemicals, all important parts of the diet. Apples have few calories and little to no nutrients such as saturated and trans fat, sodium, and cholesterol.
Idared Apples Information and Facts Pictures


Red Prince Apples

Red Prince apples resemble both of their parents. Their sweet juiciness is reminiscent of the Golden Delicious, while their crispness comes from the Jonathan. They are generally deep red in color, very large (with a circumference up to 13 inches), and have an oblate shape. The deep red color of the Red Prince indicates the presence of antioxidants in the skin, which promote healthy cells and may help prevent cancer. Red Princes also include Vitamin C, dietary fiber, and pectin, which helps lower LDL cholesterol levels.
Prince Apples Information and Facts Pictures




Giving Up Already? You Must Try This 10 Delicious Foods To Lose Weight

The process to lose weight is not an easy thing. Many people go on a diet who tortured him as foods that do not have a taste. Whereas, healthy foods such as vegetables and fruits, whole grains, beans and other legumes, and healthy fats such as avocados, nuts and seeds, and olive oil are packed with essential nutrients and antioxidants that are beneficial to health optimal and weight loss. Check out my list of top Delicious Foods.

1. Nutty Flavor And A Hearty Crunch Almonds

Nutty Flavor And A Hearty Crunch Almonds
image from stylewhack.com

Almonds are nuts have won 50 positions in the most healthful food of all time according to the Huffington Post. Almonds are nuts with the lowest calories in one ounce serving, almonds contain 160 calories. Almonds are also to be nuts with the highest calcium levels compared to other nuts. Almonds are best served raw or dried When meeting with almonds that have been baked, there is the possibility of almonds has been heated using a fat content of less salubrious like. You can make healthy almond milk itself If lazy to chew, almonds can be enjoyed differently. Namely, to be made fresh and healthy drinks. You simply mix the almonds with your favorite sweetener, such as sugar or honey and water to taste, and then everything in the blender together.

2. Beans, From chickpeas and lentils to soybeans and peanuts, beans make a colorful and fiber-rich addition to your soups and salads

Beans From chickpeas and lentils to soybeans and peanuts
image from uniquefacts.net

Beans are a good source of energy for the body because they contain a variety of essential nutrients such as protein, vitamins, minerals, and healthy fats. The latest report in the American Journal of Clinical Nutrition found that adults who incorporate beans into their daily menu, experienced a positive impact on weight loss as well as changes in the size of their waistlines. But, not all kinds of beans suitable as a snack to your diet. Because, there are several types of nuts that are mixed with sugar, flour or salt. Some beans that you can consume to diet like from chickpeas and lentils to soybeans and peanuts.

3. The sweet taste and nutritional bang of Bell Peppers

The sweet taste and nutritional bang of Bell Peppers
image from eothon.vn

Usually we find peppers as a complementary ingredient in cooking. You are fond of pizza would often inhale the aroma and see this vegetable. Whereas, Only about 35 calories each, bell peppers impart a wealth of nutrients, Including vitamins A, B6, and C and folic acid, the which helps lower levels of the heart disease-related protein called homocysteine. Bell peppers contain a substance called capsaicin. These substances can lower bad cholesterol, help control diabetes and can relieve pain.

4. Blueberries may be small but they pack big benefits

Blueberries may be small but they pack big benefits
image from dienlanhtiendung.net

Fruits are round and blue has the highest catechin content when compared with other types of berries. Besides the antioxidant content of the fruit is also high enough to be useful to counteract the bad effects of free radicals induced by environmental pollutants. So as to reduce the risk of some types of cancer, vision loss, and heart disease. In addition, they are rich in fiber friendly waist to help curb hunger. Enjoy whole wheat blueberry pancakes for breakfast, and get a double dose of antioxidant power.

5. Mom told you to finish the broccoli off your plate for a good reason

Broccoli has a good efficacy for weight loss
image from drhealthytips.com

Broccoli has a good efficacy for weight loss that has always been a healthy menu for dieters who relied on by women or men who want to have an ideal body weight. A half cup of this veggie vogue Gives you the same amount of vitamin C as an orange. The added bonus is that broccoli offers a wealth of the phytonutrient sulforophane, the which helps clear carcionogenic potential toxins and inhibits tumor growth. Broccoli can be eaten for breakfast, lunch and dinner.

6. Their vibrant colors and bursts of sweet and tart flavors from citrus

Their vibrant colors and bursts of sweet and tart flavors from citrus
image from homelife.com.au

Orange is the most popular fruit in the world. Vitamin C which resides in the oranges can help boost the immune system and reduce the risks associated with heart disease, cancer, and stroke. But vitamin C is only part of the story, citrus fruits also have a lot of potassium, which helps regulate blood pressure and improve heart health. Oranges, in particular, has been proven to aid in weight loss, keep your blood sugar stable. Citrus fruit adds natural sweetness to salads and can be used to prepare a flavorful sauce.

7. Grapes, The black pearls of fruit as gifts from the gods

Grapes The black pearls of fruit as gifts from the gods
image from ndtvimg.com

According to the Agricultural Marketing Research Center in the United States in 2009, the average person consumes 3.5 kg of grapes every year. This study shows that grapes are the fruit snacks are popular. The wine is fruit vine of the genus Vitis. The wine contains about 100 calories in one serving. This amount is almost the same with apples. Although not a lot of variety of nutrients contained in grapes, vitamin C contained quite a lot. Eating one serving of wine (one cup) gives you a quarter of the required levels of vitamin C per day. The total is only a quarter were given twice oranges but apples.

8. Olive oil is a great source of healthy monounsaturated fat

Olive oil is a great source of healthy monounsaturated fat
image from mamasup.me

Olive oil contains monounsaturated fat, healthier type of fat that can lower the risk of heart disease. Olive oil is efficacious to reduce total cholesterol and low-density lipoprotein (LDL, or “bad” cholesterol) in the blood. it is rich in antioxidants and has been shown to help Prevent obesity, metabolic syndrome, and type 2 diabetes. Use extra-virgin olive oil to prepare a delicious homemade salad dressing or vinaigrette. Or, substitute extra-virgin olive oil for butter when enjoying whole-wheat bread.

9. Whole Grains From brown rice to quinoa, buckwheat, and hulled barley

Whole Grains From brown rice to quinoa buckwheat and hulled barley
image from rackcdn.com

Whole grains are essential to a healthy diet. Unlike refined grains, whole grains deliver slimming and filling fiber, which helps absorb bad cholesterol and lower blood-fat levels. Enjoy a bowl of steel-cut oatmeal for breakfast with fresh blueberries, or pair a lean-protein main dish with a quinoa side salad.

10. Preventing constipation with Apple

Preventing constipation with Apple
image from www.cnn.com

Apples are an example of an easily digestible fiber to combat cholesterol. Apples are also a good source of vitamin C. Apples contain quecertin, plavanoid that can prevent cancer. To get maximum results, eat apples with the skin after cleansing.


source : http://www.everydayhealth.com/january-jumpstart-challenge/top-ten-foods-for-weight-loss.aspx#01