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PROTEINS
A great deal of research has been done that shows certain proteins are important to maintaining our health and helping us to lose weight. These studies have shown that proteins produce a greater feeling of ‘fullness’ than other nutrients such as carbohydrates and fat. People who eat a high protein breakfast are less hungry and eat less during the day than people who eat a lower protein breakfast. Nutritionists agree that people who eat lean protein throughout the day, as snacks and at meals, don’t feel as hungry and don’t eat as much. A couple of great, lean protein snacks are an apple with 1 tbsp of peanut butter, or a slice of low-fat cheese and a slice of whole wheat bread. Choosing the right protein sources are important—and some protein sources are more healthful for your body than others.
Snack Proteins
1 oz. low-fat cheese 3 hard boiled egg whites (or one hard boiled egg) 10 almonds 1 tbsp peanut butter 1 slice turkey 1 small veggie burger (2 oz patty) 1 mini can or ½ regular can of tuna ½ cup cottage cheese 3 scrambled egg whites 20 soy nuts 1/3 of a protein bar (high in calories though, so don’t eat the whole bar!)
Meal Proteins
3 oz. grilled chicken 4 oz. grilled fish (no breading or crust) 4 oz. tofu 1 large veggie burger (4-5 oz. patty) 3 oz. lean steak or pork (no ribs) 3 oz. ground turkey burger 1 can tuna fish or salmon
FIBER & QUALITY CARBS
We are all aware that fiber is good for our health, but did you know that fiber can help you lose weight? High fiber foods also make us feel fuller longer, just like lean proteins do. Studies have been done of populations of people that eat high fiber diets and the research shows a much lower rate of overweight or obese people.
Nutritionists would like us to eat 21-25 grams of fiber per day-but most of us eat only half that much! To help with foods high in fiber (a food that provides 3g or more fiber per serving is a high fiber choice), we’ve developed the following list of fruits, carbs and vegetables:
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FOOD
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Serving Size
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Grams of Fiber
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FRESH & DRIED FRUIT
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Pears
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1 medium
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5.1
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Apple (with peel)
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1 medium
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3.3
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Fresh blueberries
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1 cup
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3.5
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Orange
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1 medium
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3.1
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Fresh strawberries
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1 cup
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3.0
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Dried figs
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2 medium
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3.7
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Dried peaches
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3 halves
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3.3
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Dried apricots
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10 halves
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2.6
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Raisins
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1.5 ounce box
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1.6
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HEALTHY COMPLEX CARBS
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Whole wheat pasta
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1 cup cooked
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6.3
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Unsweetened bran cereal
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¾ cup
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5.3
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Oatmeal
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1 cup cooked
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4.1
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Whole wheat bread
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1 slice
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1.5 – 3.0
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VEGETABLES and LEGUMES
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Lentils
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1 cup cooked
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15.6
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Black beans
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1 cup cooked
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15.0
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Lima beans
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1 cup cooked
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13.0
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Chick peas
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½ cup
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6.2
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Peas
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1 cup cooked
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8.8
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Brussels sprouts
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1 cup cooked
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6.4
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Baked potato (with skin)
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1 medium
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4.4
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Turnip greens
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1 cup boiled/steamed
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5.0
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Spinach
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1 cup boiled/steamed
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4.3
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Broccoli
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1 cup boiled/steamed
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4.7
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String beans
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1 cup boiled/steamed
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4.0
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U.S. Dept. of Agriculture, National Nutrient Database for Standard Reference, 2004
Start Making Some Better Choices!!
Poor Choice Much Better Choice
White Bread . . . . . . . . . . . . . . . . Whole Wheat Bread Dehydrated Potato Flakes. . . . . . . ½ Baked Sweet Potato with Skin Sugared Cereal . . . . . . . . . . . . . . Unsweetened Bran Cereal White Macaroni . . . . . . . . . . . . . . Whole Wheat Pasta White Rice. . . . . . . . . . . . . . . . . . Brown Rice Apple Juice . . . . . . . . . . . . . . . . . Whole Apple with Skin Cola or Soda . . . . . . . . . . . . . . . . Water Candy Bar. . . . . . . . . . . . . . . . . . Granola Mix with Almonds
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