Oats

This food is low in saturated fat, and very low in cholesterol and sodium. It is also a good source of dietary fiber, thiamin, magnesium and phosphorus, and a very good source of manganese.


Lentils

Lentils are rich sources of protein, folic acid, dietary fiber, vitamin C, B vitamins, essential amino acids and trace minerals. A 100 g serving of lentils contains 60 g carbohydrates, 31 g dietary fiber, 1 g fat, 26 g protein, 0.87 mg thiamine, 479 μg of folate and 7.5 mg iron. Among the winter growing legumes, lentils have the highest concentration of antioxidants.


Bananas

Tropical fruit containing potassium, magnesium, fiber and many vitamins and minerals. Bananas are a healthy snack, filling and nutritious, providing energy and a healthy alternative to sugary snacks for kids and adults. Bananas have many health benefits, and as bananas are filling they can aid weight loss.


Almonds

A small handful of dry roasted almonds not only makes a tasty snack, it is also very nutritious. Almonds are one of the healthiest nuts you can incorporate into your diet. To give you an idea of almond nutrition, one ounce of almond, approximately 22 kernels, is about 170 calories, 15 grams of fat and no cholesterol. It also gives you 3 grams of fiber, 6 grams of protein and a whole list of essential vitamins and minerals.


Dark Chocolate

Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations:

    Potassium
    Copper
    Magnesium
    Iron

The copper and potassium in dark chocolate help prevent against stroke and cardiovascular ailments. The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes, high blood pressure and heart disease.

Fresh Figs

Just three figs provide a whopping 30 grams of good carbohydrates along with a multitude of B vitamins, calcium and potassium to help ensure peak muscle function and optimal bone health.


Good Choices: Enjoy sweet potatoes, old fashioned oatmeal, energy bars (LUNA), beans, low-fat dairy foods, most fruits, 100 percent whole wheat or whole grain bread, oatmeal, nuts, whole wheat pasta, green peas, hummus and rice bran.

Foods to Avoid: Steer clear of sugared soft drinks, processed grains (white bread), french fries, pastries, scones, sugared cereals, syrup, whipped cream, chips and movie popcorn.


The quickest energy is from carbohydrates. That’s the body’s first preferences for energy.  

(Source: health-heaven)

Dressing:

1 tablespoon brown sugar
3 tablespoons white balsamic vinegar
2 tablespoons extravirgin olive oil
2 tablespoons fresh lime juice
2 teaspoons vanilla extract
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/8 teaspoon hot sauce

Fruit:

1 pound firm black plums, halved and pitted
1 pound firm peaches, halved and pitted
1/2 pound firm nectarines, halved and pitted
1/2 pound firm pluots, halved and pitted
Cooking spray
Mint sprigs (optional)

Prepare grill.To prepare dressing, combine first 8 ingredients in a small bowl, stirring well with a whisk. To prepare fruit, place fruit on grill rack coated with cooking spray; grill 3 minutes on each side. Remove from grill. Drizzle fruit with dressing. Garnish with mint sprigs, if desired.


Yield: 8 servings

Amount per serving calories: 129 

(Source: health-heaven)

1. Lean Protein

Gram for gram, protein will help to keep you feeling fuller longer compared to carbohydrates and fat.

2. Whole Grains

To help you stay sharp and focused throughout the morning since they’re slower-burning carbs, plus you’ll get some essential vitamins and minerals.

3. Fruit (or Vegetables)

For more vitamins, minerals and feel-full fiber and to help you knock off at least one of your daily recommended produce servings.

(Source: health-heaven)