- 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.
- 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.
- 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.