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NUTRITION / WELLNESS

Stay tuned for our next Fit Talk dates for Fall 2017!

Summer Foods to Keep you Slim & Trim

Tomatoes & Peppers for Vitamin A, Vitamin C, & Lycopene

  • A medium tomato is low in carbohydrates & has only 35 calories but gives you 40% of the vitamin C & 20% of the vitamin A you need for the day.
  • Decreases the risk of prostate & other digestive tract cancer.
  • Lycopene may prevent & treat several types of cancer.  It also prevents the LDL “bad” cholesterol.
  • Peppers have antioxidants which can help boost the immune system.
  • Just a half cup of the green, yellow, or red peppers have more than 230% of your daily vitamin C requirement & only 20 calories.

 

Recipe idea:  Oven-dry grape tomatoes by slicing in half & placing cut side up on a cookie sheet.  Sprinkle with salt & drizzle lightly with olive oil.  Bake at 250˚F for 2 hours.  Toss oven-dried tomatoes into pasta, salads or enjoy as an appetizer with goat cheese.

 

Berries

  • Strawberries have the most vitamin C of any member of the berry family.
  • Berries slow the reproduction of cancer cells.
  • Convenient to eat by themselves or mixed with yogurt for smoothies.
  • Low in calories:  Per-serving calorie count can be as low as 45.

 

Recipe idea:  Toss toasted slivered almonds, slice strawberries, sliced scallions, grilled chicken strips, and salad greens with a light-raspberry vinaigrette for a healthy summer supper.

 

Yogurt for Calcium & Protein

  • Can help you slim down!  A low calorie diet that includes 3 servings of dairy a day can help promote weight loss.
  • Contains 30% of the recommended daily value in calcium.
  • Great as a dip for fruits & vegetables & are a delicious dessert topping instead of ice cream.
  • Combine low-fat yogurt & fresh berries for a summer smoothie.

 

Recipe idea:  Dazzle your friends & family with a beautiful, low-calorie parfait made by layering fresh fruit, low-fat vanilla yogurt, & granola for a quick meal, snack or dessert.

 

Protein & Fiber Packed Beans

  • Peas, lentils, black beans, butter beans, lima beans, garbanzo beans are all nutrient-rich & great sources of fiber, iron, & protein.
  • Help you feel full longer, while curbing your appetite for foods that are high in fat.
  • Have little or no fat themselves!
  • Substituting beans for animal protein in a meal can lower calories, saturated fat, and provide zero cholesterol.
  • They are high in soluble fiber, which helps blood cholesterol levels.
  • 4 oz. serving of beans ranges from 65-160 calories.

 

Recipe idea:  Drain cans of black beans & corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, & balsamic vinegar for a nutritious salsa to eat with grilled fish or baked chips.

 

Mangoes

  • They contain the more fiber than most fruits which will help curb your appetite.
  • They are low in calories.  There are about 95 calories in a medium mango.
  • Great source of vitamin C!  Provides about 76% of your daily vitamin C needs in just one cup.
  • Full of powerful antioxidants that are good for the immune system.
  • Loaded with potassium to help regulate blood pressure & heartbeat.

 

Recipe idea:  Combine chunks of mango & peanuts for a tasty dessert topping or surprise your family with a mango omelet by tucking mango slices in the center of an omelet.

 
 
 
 
 
 
Questions? Contact the Fitness & Wellness office at 512-245-1102