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Starches and Breads Starches and breads contain carbohydrates. Some items can also be a source of sodium and phosphorus. One serving of a starch or bread contains about 15 g of carbohydrates. The amount of carbohydrates you need to eat at each meal depends on your calorie needs and blood sugar goals but can range from 45 to 75 g, according to dietitian Treena Hansen with Providence Health Care in British Columbia, Canada. Starch choices and serving sizes on your diabetic renal diet include one slice of white bread; 3/4 cup of unsweetened, refined-flour, ready-to-eat cereal; 1/3 cup of white rice or pasta; one 6-inch corn tortilla; five unsalted crackers; half of a hamburger roll; and 1 oz. of bagel. Refined-flour food items contain less phosphorus. High intake of phosphorus can weaken your bones and lead to heart problems, according to DaVita. In addition, high quantities of sodium cause your body to retain fluids and increase your blood pressure. Read food labels to help you find low-sodium food products. Starchy Vegetables Each serving of starchy vegetables contains 15 g of carbohydrates. When on a diabetic renal diet, choose lowpotassium starchy vegetables to limit your intake of potassium. High levels of potassium can be dangerous, leading to heart failure and death. Low-potassium starchy vegetable choices and serving sizes include 1/2 cup of peas or corn. Fruit Fruit contains both carbohydrates and potassium. Each serving of fruit provides 15 g of carbohydrates. Lowpotassium fruit choices and serving sizes include a small apple, 1/2 cup of unsweetened applesauce, 17 small grapes, half of a large pear, 1 1/4 cups of whole strawberries, 1 cup of blueberries or raspberries, 3/4 cup of pineapple and 1 cup of watermelon. Talk to your doctor or dietitian about how much fruit you should eat each day on a diabetic renal diet. Dairy Products Milk contains carbohydrates, phosphorus, potassium and protein. Your renal diet should limit milk intake to 4 oz. a day, according to DaVita. A 4-oz. serving of milk contains approximately 6 g of carbohydrates and 4 g of protein. Choices and serving sizes for other dairy products include 1/2 cup of plain or sugar-free yogurt and 1/2 cup of buttermilk. Nonstarchy Vegetables Nonstarchy vegetables can be a source of potassium, and each serving contains 5 g of carbohydrates. A serving size is equal to 1/2 cup. Low-potassium vegetable choices include asparagus, beets, broccoli, Brussels sprouts, cauliflower, cucumbers, eggplant, snow peas, green beans, iceberg lettuce and summer squash. Use fresh or frozen produce to limit your intake of sodium. Your doctor or dietitian will determine how many servings of vegetables you can eat each day on a diabetic renal diet. Hansen recommends limiting your intake of these vegetables to 1/2 cup per day. Meats and Meat Alternatives Meat and meat alternatives provide your body with protein. If you are not on dialysis, you may need to limit your protein intake to 0.6 to 0.8 g per kilogram of body weight. If you are on dialysis, you have higher protein needs and need 1.1 to 1.4 g or more per kilogram of body weight. Use more fresh meat and meat alternatives to limit your intake of sodium. High-quality sources of protein include poultry, fish, beef, pork, eggs and low-sodium cottage cheese.

Fats Fats add calories without much salt, potassium, carbohydrates or protein. One serving of fat contains 45 calories. Healthy choices for the renal diabetic diet include 1 tsp. of low-sodium butter, margarine, oil or mayonnaise and 1 tbsp. of regular cream cheese. Hansen recommends including one to two servings of fat at each meal.
Breads, Grains, and Diabetes Along with essential vitamins, minerals, and fiber, foods in this first category contain mostly complex carbohydrates that your body turns into sugar for energy. Even though carbs make glucose levels rise, complex carbs are absorbed more slowly than simple carbs, and you need carbs for energy. Use this list as a guide to help you choose the complex carbs that are best for you. Best Choices Whole-grain flours, such as whole wheat flour Whole grains, such as brown rice Cereals containing whole-grain ingredients and little added sugar Whole-grain bread Baked potato or baked steak fries Whole-grain flour or corn tortillas Diabetes and Vegetables Vegetables contain carbohydrates, vitamins, and minerals. They usually contain fewer carbs than fruits. Many vegetables contain fiber and are naturally low in fat and sodium (unless they are canned). Starchy vegetables, such as potatoes and corn, aren't included in this category. They are considered part of the breads, grains, and other starches group. Use this list to guide your shopping and cooking choices. Best Choices Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled Frozen vegetables, lightly steamed Worst Choices Canned vegetables with lots of added sodium Vegetables cooked with lots of added butter, cheese, or sauce Pickles (only if you need to limit sodium; otherwise, pickles are a good choice) Sauerkraut, (same as pickles; limit only if you have high blood pressure) Worst Choices White flour

Processed grains, such as white rice Cereals with little whole grain and lots of sugar White bread French fries Fried white-flour tortillas

Fresh cucumbers

Fresh shredded cabbage or coleslaw

Beans Whether you prefer kidney, pinto, navy or black beans, you cant find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a cup and are also good sources of magnesium, and potassium. They are considered starchy vegetables but a cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible. Dark Green Leafy Vegetables Spinach, collards, kale these powerhouse foods are so low in calories and carbohydrates, you cant eat too much. Citrus Fruit Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C. Sweet Potatoes A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative. Berries Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert. Tomatoes An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, youre eating vital nutrients like vitamin C, iron, vitamin E. Fish High in Omega-3 Fatty Acids Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they dont count in your goal of 6-9 ounces of fish per week. Whole Grains Its the germ and bran of the whole grain youre after. It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you dont get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate. Pearled barley and oatmeal are a source of fiber and potassium. Nuts An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids. Fat-free Milk and Yogurt Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health. Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish. Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch. Of course, you probably don't want to limit yourself to just these items for every meal. The American Diabetes Association's book What Do I Eat Now? provides a step-by-step guide to eating right.

Dr. Mehmet Oz, host of the popular "Dr. Oz Show," created the Just 10 Challenge, a plan designed to help Americans drop 10 pounds by making simple but effective lifestyle changes. The plan isn't just about looking your best; Dr. Oz notes that dropping 10 pounds can help lower your blood pressure, prevent dementia, reduce your risk of stroke, lower your cholesterol and decrease your risk of uterine and breast cancer. Cut Out Soda Eliminating soda from your diet can potentially save you hundreds of calories every day; a 12-ounce can of regular soda contains 155 calories, which quickly adds up if soda is your beverage of choice. Not only that, soda consumption increases your risk of diabetes, tooth decay and weakened bones, reports the "Dr. Oz Show." Swapping out just one daily soda can get you started on the path towards losing 10 pounds. If you drink more than one regular or diet soda per day, cut them out gradually until they're no longer part of your diet. Eliminate Bedtime Snacks According to the "Dr. Oz Show," people who eat at night gain 19 pounds more per year than people who don't do any nighttime snacking; this is due, in part, to the fact that late-night eaters typically show less discretion when it comes to the type and amount of food they eat. Stop eating at least three hours before bedtime to help drop 10 pounds. If nighttime munching is usually done out of boredom, try taking a bath, giving yourself a manicure, leafing through a magazine or even heading to bed early to curb eating. Move for 10 Minutes It may not sound like much, but Dr. Oz says that moving for just 10 minutes every day can help you lose 10 pounds, and improve both your cardiovascular fitness and heart health. No matter how jam-packed your schedule is, you can certainly find 10 spare minutes to get out of your chair and move around. Plan to take a 10-minute walk around your neighborhood every day, play a quick game of soccer with your kids or get up and exercise during the commercial breaks of your favorite show. Control Portions Controlling your portion sizes is a virtually painless way to cut hundreds of extra calories from your diet. Instead of eliminating your favorite foods, just eat smaller portions and you could lose 10 pounds. Vow to stop eating foods straight from the package, and put them in small bowls or plastic baggies before eating in order to avoid taking in multiple servings. As a rule, avoid eating snack servings any larger than your fist. Weigh Yourself Daily When you've overindulged or your pants are suddenly tight, it's easier to just avoid stepping on the scale. But weighing yourself every day can actually help you lose weight because it keeps you accountable for changes in your weight. It also means you can take steps to reverse weight gain before it snowballs into an extra 10, 15 or 20 pounds. ________________________________________

DIABETIC WEIGHT LOSS DIET Losing and maintaining a healthy weight can significantly improve your blood sugar, according to the American Diabetes Association. To lose weight, you need to eat fewer calories than your body uses. Most men and women can safely lose weight by decreasing their daily caloric intake to 1,500 to 1,800 calories a day. Talk to your doctor about how many calories you need to eat each day. Use the diabetes exchange diet as a guide to help you control portions and calories. Starches On the diabetes exchange diet, you can have a certain number of servings from each food group. For weight loss, you can have 8 to 10 servings of starches per day. For blood sugar control, evenly distribute your starch servings over your three meals. Choose mostly whole grain starches to increase your fiber intake. Fiber in food slows down digestion for both hunger and blood sugar control. Choices and serving sizes include 1/2 cup of cooked cereal, 1/3 cup of brown rice or pasta, one slice of whole wheat bread, a 3 oz. baked potato, 1/2 cup of peas or corn and five whole grain crackers. Meat and Meat Substitutes You can have 5 to 7 oz. of meat on a diabetic weight loss diet. Meat provides protein, iron and zinc. Choose lean cuts of meat to limit your intake of calories and fat. Healthy choices include white meat poultry, fish, beef eye of round, pork chops and lamb chops. Two egg whites, 1/4 cup of tofu and 1 oz. of low-fat cheese also count as 1 oz. of lean meat. Nonstarchy Vegetables Nonstarchy vegetables are very low in calories and help fill you up when trying to lose weight. You can have three servings of nonstarchy vegetables a day on your diabetic weight loss diet. One serving, or exchange, is equal to 1 cup of raw or 1/2 cup of cooked vegetables. Healthy nonstarchy vegetables include spinach, broccoli, carrots, onions, cauliflower, eggplant, peppers, tomatoes, mushrooms, leafy greens and zucchini. Fruit Fruits are also low in calories and provide important nutrients such as vitamin A, vitamin C and folate. Include three servings of fruits a day on your diabetic weight loss diet. The fiber in whole fruit makes it a better choice than drinking its juice when trying to lose weight. Choices and serving sizes include 1 cup of cut-up fruit, a small apple, orange or banana, 1/2 cup of unsweetened canned fruit, 1/2 cup of apple or orange juice and 2 tbsp. of dried fruit. Milk Include two servings of milk a day on your diabetic weight loss diet. Choose low-fat or nonfat milk to limit both calories and fat intake. Healthy choices and serving sizes include 1 cup of 1 percent or fat-free milk and 6 oz. of low-fat, or nonfat, sugar-free yogurt. Fat You can have three servings of fat a day on your diet plan for weight loss. Fat is a concentrated source of calories, and you should carefully measure your portion to avoid exceeding your calorie limit. Fat choices and serving sizes include 1 tsp. of butter, margarine, oil or mayonnaise; 1 tbsp. of salad dressing; 1.5 tsp. of nut butter, one slice of bacon and six almonds. ___________________________________________

SUGAR ALCOHOL
Sugar alcohols are one type of reduced-calorie sweetener. You can find them in ice creams, cookies, puddings, candies, and chewing gum that is labeled as sugar-free or no sugar added. Sugar alcohols provide fewer calories than sugar and have less of an affect on blood glucose than other carbohydrates. Examples of sugar alcohol are: Erythritol Glycerol (also known as glycerin or glycerine) hydrogenated starch hydrolysates isomalt lactitol maltitol mannitol sorbitol xylitol

Even though they are called sugar alcohols, they do not contain alcohol. Tips for Carb Counting and Sugar Alcohols The effect that sugar alcohols have on your blood glucose can vary so it is difficult to know how sugar alcohols will affect your blood glucose levels every time. Because there is less of an effect from sugar alcohols than either sugar or starch, you can use the following tips to estimate how much carbohydrate from a serving to count in your meal plan for foods that contain more than 5 grams of sugar alcohols. If a food has more than 5 grams of sugar alcohols: Subtract the grams of sugar alcohol from the amount of total carbohydrate Count the remaining grams of carbohydrate in your meal plan

Note: This tip is useful for those who are intensively managing their diabetes with insulin or advanced carbohdyrate counting. Example: Portion: 1 bar Total carbohydrate 15 grams, with 6 grams of sugar alcohol One bar counts as 12 grams carbohydrate (15 3 = 12) Advantages Foods with low- or reduced-calorie sweeteners can have fewer calories than foods made with sugar and other caloric sweeteners. That can be helpful if youre trying to lose weight or even to prevent weight gain. These products often time s also have less carbohydrate which can be helpful in managing blood glucose levels. Low-calorie sweeteners are useful for adding extra flavor or sweetness to your food, with few if any extra calories. In addition, these sweeteners are useful for reducing calories and carbohydrates when used instead of sugar in coffee, tea, cereal, and on fruit. You can experiment with your own recipes to include low-calorie sweeteners. Disadvantages When youre considering foods with low- or reduced-calorie sweeteners, always check the Nutrition Facts on the label. Many of the food products containing these types of sweeteners still have a significant amount of carbohydrate, calories and fat, so never consider them a free food without checking the label. By comparing the calories in the sugar-free version to the regular version, youll see whether youre really getting fewer calories. Youll also want to compare the fat content of the labels. There is often more saturated and or trans fat in sugar free baked products. Sugar alcohols can have a laxative effect or other gastric symptoms in some people, especially in children. Some people prefer to use the regular version of a food and cut back on the serving size instead of buying the sugar-free version. Consider price as well. Sugar-free versions often cost more.

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Healthy Carbs and Complex Carbohydrates List

Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, its best to categorize carbs as e ither bad or good carbs. Heres your complete good healthy carbohydrates list. (Carb grams for most packaged foods can be found on the label.)

BEANS & PEAS Black beans Black beans Garbanzo beans Garbanzo (Chickpeas) Kidney beans Kidney beans Lentils Lentils Lima Beans Lima Beans Navy Beans Navy Beans Pinto Beans Pinto Beans Soybeans Soybeans Split Peas Split Peas

AMOUNT 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked 1/4 cup dry 1/2 cup cooked

CARBS (grams) 23 18 28 18 29 20 28 20 22 20 32 29 29 22 13 9 26 21

DAIRY Blue cheese Cheddar cheese Cottage cheese, 2% fat Egg Feta cheese Milk, 1% fat Milk, fat-free Mozzarella cheese Parmesan cheese Provolone cheese Ricotta cheese Swiss cheese Yogurt, low-fat Yogurt, fat-free

AMOUNT 1 oz 1 oz 1/2 cup 1 extra large 1 oz 1 cup 1 cup 1 oz 1 Tbsp. 1 oz 1/2 cup 1 oz 1 cup 1 cup

CARBS (grams) 0.7 0.4 4 1 1 8 13 0.8 0.2 0.6 6 1 17 18

FRUITS (raw) Apple Apricot Avocado Blackberries Blueberries Cantaloupe Cranberries Grapefruit

AMOUNT 5 oz 3 (4 oz ea.) 1/2 (3 oz) 1 cup 1 cup 1 cup 1/2 cup 1/2 (4 oz)

CARBS (grams) 21 12 7 18 21 13 6 10

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Grapes Guava Kiwi Mango Nectarine Orange Papaya Peach Pear Pineapple Raspberries Strawberries Tangerine Watermelon 1 cup 1 (3 oz) 1 (2-1/2 oz) 1/2 (3-1/2 oz) 1 (5 oz) 1 (4-1/2 oz) 1/2 (5-1/2 oz) 1 (3-1/2 oz) 1 (6 oz) 1 cup 1 cup 1 cup 1 (3 oz) 1 cup 16 11 11 18 16 15 15 10 25 19 14 11 9 12

NUTS & SEEDS Almonds Brazil nuts Cashews Coconut, raw Macadamia nuts Peanuts Pecans Pistachios Pumpkin seeds Sesame seeds Sunflower Walnuts

AMOUNT 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 oz 1 Tbsp. 1 oz 1 oz

CARBS (grams) 6 4 9 4 4 6 5 7 5 1 5 3

VEGETABLES Alfalfa sprouts, raw Asparagus Butterhead lettuce Broccoli Brussels Sprouts Cabbage Carrot Cauliflower Celery Chinese Cabbage Chili Peppers Corn (sweet) Cucumber Edamame, fresh soybeans Edamame Eggplant Garlic Ginger Root Green Bell Peppers Iceberg Lettuce Mushrooms Okra

AMOUNT 1/2 cup 1/2 cup cooked 1 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1 (2-1/2 oz) 3 florets 1/2 cup diced 1/2 cup cooked 1 Tbsp. 1 ear 5 oz raw 1/2 cup raw 1/4 cup cooked 1/2 cup cooked 1 clove 1 Tbsp. raw 1/2 cup raw 1-1/2 cups raw 1/2 cup cooked 1/2 cup cooked

CARBS (grams) 1 4 2 4 7 4 7 3 2 2 1 19 4 14 10 3 1 1 3 3 4 6

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Onions Radishes Red Bell Peppers Red Cabbage Romaine lettuce Scallions Spinach Swiss Chard Zucchini 1/2 cup cooked 1/2 cup raw 1/2 cup raw 1/2 cup cooked 1-1/2 cups raw 1/2 cup raw 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 7 2 3 4 2 4 3 4 4

WHOLE GRAINS Bread, whole wheat Bread, multi grain Oatmeal, cooked Pancake, buckwheat mix Pancake, whole grain mix Pasta, whole wheat Popcorn, popped Rice, basmati brown Rice, brown Rice, brown Rice, wild Rye bread

AMOUNT 1 slice 1 slice 1 cup 1/3 cup (3 cakes) 1/3 cup (3 cakes) 1 cup cooked 3-1/2 cups 1/4 cup dry 1/4 cup dry 1/2 cup cooked 1/2 cup cooked 1 slice

CARBS (grams) 14 17 25 33 28 37 19 31 33 22 18 15

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High Fiber Foods List for a High Fiber Diet

Our high fiber foods list for a high fiber diet is vitally important to your health and well being. The healthy foods high in fiber on this list of high fiber foods makes it easy for you to increase the high fiber foods in your diet. Most Americans eat a low fiber diet instead of a high fiber diet. The average is not nearly enough only about 10 to 13 grams of fiber a day. For great health, you need 30 to 40 daily grams from fiber rich foods. The high fiber foods list with fiber content below can help reduce your risk of constipation, diverticulosis, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Wow! List of High Fiber Foods with High Fiber Content To look and feel your very best, choose wisely from our healthy high fiber foods list and eat a high fiber diet of the healthiest fiber rich foods. HIGH FIBER FOODS LIST with TOTAL FIBER GRAMS (g)

Fresh & Dried Fruit Apples with skin Apricot Apricots, dried Banana Blueberries Cantaloupe, cubes Figs, dried Grapefruit Orange, navel Peach Peaches, dried Pear Plum Raisins Raspberries Strawberries Grains, Beans, Nuts & Seeds Almonds Black beans, cooked Bran cereal Bread, whole wheat Brown rice, dry Cashews Flax seeds Garbanzo beans, cooked Kidney beans, cooked Lentils, red cooked Lima beans, cooked Oats, rolled dry Quinoa (seeds) dry Quinoa, cooked Pasta, whole wheat Peanuts Pistachio nuts Pumpkin seeds Soybeans, cooked

Serving Size 1 medium 3 medium 4 pieces 1 medium 1 cup 1 cup 2 medium 1/2 medium 1 medium 1 medium 3 pieces 1 medium 1 medium 1.5 oz box 1 cup 1 cup Serving Size 1 oz 1 cup 1 cup 1 slice 1 cup 1 oz 3 Tbsp. 1 cup 1 cup 1 cup 1 cup 1 cup 1/4 cup 1 cup 1 cup 1 oz 1 oz 1/4 cup 1 cup

Fiber (g) 5.0 1.0 2.9 3.9 4.2 1.3 3.7 3.1 3.4 2.0 3.2 5.1 1.1 1.6 6.4 4.4 Fiber (g) 4.2 13.9 19.9 2.0 7.9 1.0 6.9 5.8 11.6 13.6 8.6 12.0 6.2 8.4 6.3 2.3 3.1 4.1 8.6

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Sunflower seeds Walnuts Vegetables Avocado (fruit) Beets, cooked Beet greens Bok choy, cooked Broccoli, cooked Brussels sprouts, cooked Cabbage, cooked Carrot Carrot, cooked Cauliflower, cooked Cole slaw Collard greens, cooked Corn, sweet Green beans Celery Kale, cooked Onions, raw Peas, cooked Peppers, sweet Pop corn, air-popped Potato, baked w/ skin Spinach, cooked Summer squash, cooked Sweet potato, cooked Swiss chard, cooked Tomato Winter squash, cooked Zucchini, cooked 1/4 cup 1 oz Serving Size 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 medium 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 stalk 1 cup 1 cup 1 cup 1 cup 3 cups 1 medium 1 cup 1 cup 1 medium 1 cup 1 medium 1 cup 1 cup 3.0 3.1 Fiber (g) 11.8 2.8 4.2 2.8 4.5 3.6 4.2 2.6 5.2 3.4 4.0 2.6 4.6 4.0 1.1 7.2 2.9 8.8 2.6 3.6 4.8 4.3 2.5 4.9 3.7 1.0 6.2 2.6

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Healthiest Vegetables List of Vegetables

The list of vegetables below can help you get healthy and stay healthy. How do we know these are the healthiest vegetables to eat? Research says so! This healthiest vegetables list has all the healthiest vegetables. Every single public health agency and health authority recommends that you eat at least 3 to 5 servings a day from the healthiest vegetables list. Yet only 9% of the population get the recommended amounts. And over half eat NO veggies at all much less the healthiest vegetables!

But eating more of the healthiest vegetables from our list of vegetables can provide you with some amazing health benefits. Here are just a few:

Less chance of weight gain, Better teeth and bone structure, A 41% lower risk of heart disease, 22% reduced risk of certain cancers, Improved memory and brain functioning, Macular degeneration, glaucoma prevention, And colds, flu and infection immunity protection.
But even healthy vegetables vary in nutritional value. And those with high pesticide levels (noted in parentheses) should be bought organically. Here are some examples of vegetable nutrition facts that are noted in the list of vegetables below (potential negatives are listed in parentheses).

High in soluble or insoluble fiber High in vitamins, such as A, C, E, K & folate High in minerals, such as potassium, manganese & iron High in phytonutrients carotenoids, cruciferous and flavonoids
The Healthiest Vegetables List of Vegetables to Eat

VEGETABLE Arugula Asparagus Avocado (fruit) Beets Bell peppers Bok choy Broccoli Brussels sprouts

NUTRITIONAL VALUES IN ORDER (considerations) carotenoids, fiber, A,C,K, folate K, folate, C, A, tryptophan, B1, B2 essential fatty acids (fat, glycemic) flavonoids, folate, manganese, potassium (glycemic) carotenoids, C, A, B6, fiber (pesticides, nightshade) cruciferous, A, C, K, B6, folate carotenoids, cruciferous, C, K, A, folate, fiber carotenoids, cruciferous, K, C, folate, A, manganese, fiber Cabbage cruciferous, K, C, fiber, manganese, B6, folate Carrots carotenoids, A, K, C, fiber, potassium (glycemic when cooked) Cauliflower cruciferous, C, K, folate, fiber, B6 Celery K, C, potassium, folate, fiber (pesticides) Collard greens carotenoids, cruciferous, K, A, C, manganese, fiber, calcium Corn, yellow A, iron (glycemic) Cucumbers C, molybdenum, A, potassium (wax coating) Dandelion greens carotenoids, A, C, E, folate Eggplant fiber, potassium, manganese (nightshade) Garlic allicin, manganese, B6, C Green beans flavonoids, K, C, manganese, A, fiber, potassium, folate

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Green peas Kale K, manganese, C, fiber, B1, folate carotenoids, flavonoids, cruciferous, K, A, C, manganese, fiber Leeks manganese Mushrooms selenium, B2, copper, B3, tryptophan, B5 Mustard greens carotenoids, cruciferous, K, A, C, folate, manganese, E Okra carotenoids, fiber, A, C, K, thiamine, B6 Olives essential fatty acids (fat, glycemic) Onions sulfur compounds, flavonoids, chromium, fiber Parsnips fiber, C, K, folate (glycemic) Potatoes C (pesticides, nightshade, glycemic) Pumpkin carotenoids, A, C, E (glycemic) Romaine lettuce carotenoids, K, A, C, folate, manganese, chromium (pesticide) Spinach carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E Squash, summer manganese, C, magnesium, A, fiber Squash, winter carotenoids, A, C, potassium, fiber Sweet potatoes carotenoids, A, C, manganese (glycemic) Swiss chard carotenoids, K, A, C, manganese, potassium, iron Tomatoes (fruit) carotenoids, C, A, K, molybdenum, potassium (nightshade) Turnip greens carotenoids, cruciferous, K, A, C, folate, manganese, fiber Watercress carotenoids, cruciferous, A, C, folate Yams (glycemic) Zucchini carotenoids, C, magnesium, A, fiber

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Low Glycemic Fruits and High Glycemic Fruits Both high and low glycemic fruits offer highly nutritious vitamins, minerals, carotenoids, flavonoids and fiber. Maintaining normal blood sugar levels is based on the type of fruit and when and how you eat it. For example, take bananas. An under ripe banana is a low glycemic fruit, whereas a very ripe banana has a higher glycemic fruit ranking. And yet if you were to eat a very ripe banana with a half-cup of blueberries and a cup of low glycemic low-fat plain yogurt, the dish would be low glycemic and you could maintain normal blood sugar levels. You also need to consider the size of the fruit and when you eat it. Eating a large quantity of fruit on an empty stomach, even if it's low glycemic, can raise your blood sugar levels above a normal reading. So it's best to choose a medium sized fruit that is not overly ripe. To maintain normal blood sugar levels, it's best to eat fruit along with some protein and a little fat or after a meal containing protein and fat. Glycemic Fruits Index of Fresh and Dried Fruits Low glycemic fruits rank, on average, below 50 in the glycemic index (GI) chart below. Medium GI foods rank from 50 to 70. And high GI foods are those ranking above 70. But also be conscious of the range. This will help you remember that ripe fruit ranks higher on the GI scale.

LOW GLYCEMIC FRUITS Cherries Grapefruits Prunes Dried Apricots Plums Apples Peaches Dried Peaches Apricots Blueberries Strawberries Raspberries Pears Oranges Dried Pears Grapes

AVERAGE GI 22 25 29 31 31 34 35 35 36 40 40 40 41 42 43 44

KNOWN RANGE 21-23 24-26 29 30-32 24-52 28-44 28-49 35 30-48 32-42 38-42 32-42 33-42 40-44 43 43-49

MEDIUM GLYCEMIC FRUITS Bananas Kiwi Fruit Mangoes Papaya Figs Raisins Cantaloupe Pineapple

AVERAGE GI 52 52 56 58 61 64 65 66

KNOWN RANGE 30-62 47-58 51-60 56-60 61 56-64 65 51-66

HIGH GLYCEMIC FRUITS Watermelon Dates

AVERAGE GI 74 103

KNOWN RANGE 72-78 103

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High Protein Foods List for a High Protein Diet

The healthy high protein foods list (below), for a high protein diet, includes all the healthy protein rich foods high in protein content. And our free high protein foods printout has what you need for a healthy high protein diet. This healthy protein rich foods list, including carbs, calories, fat and protein content, can help you to feel great, lose weight, build and maintain muscle, stay fit, trim and super healthy and look your absolute best. So print out our beautiful high protein food list and hang it on your fridge. With easy access, you'll choose more healthy foods high in protein. List of High Protein Foods for a High Protein Diet Although many high protein foods are also very high in saturated fat, this protein foods list has only great-tasting, low-fat high protein foods.

BEANS
FOOD Black beans Garbanzo (chickpeas) Kidney beans Lentil beans Lima beans Navy beans Soybeans (edamame) Tofu AMOUNT 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup cooked 1/2 cup fresh CALORIES 113 134 112 115 108 129 127 94 PROTEIN 7.6 7.3 7.6 8.9 7.3 7.9 11.1 10.0 CARBS 20.4 22.5 20.1 19.9 19.6 24.0 10.0 2.3 FAT .5 2.1 .4 .4 .4 .5 5.8 5.9

DAIRY
FOOD Cheddar cheese Cottage cheese Cottage cheese, lowfat Egg Milk, lowfat Milk, skim Muenster cheese Swiss cheese Yogurt, lowfat Yogurt, nonfat AMOUNT 1 ounce 1/2 cup 1/2 cup 1 large 1 cup 1 cup 1 ounce 1 ounce 1 cup 1 cup CALORIES 114 110 90 75 121 86 104 107 144 127 PROTEIN 7.1 14.0 16.0 6.3 8.1 8.4 6.7 8.1 11.9 13.0 CARBS .4 3.1 3.0 0 11.7 11.8 .3 1.0 16 17.4 FAT 9.4 5.0 1.0 5.0 4.7 .4 8.5 7.8 3.5 .4

FISH
FOOD Anchovies, in water Halibut Mackerel Salmon Sardines, in water Tuna, tongol AMOUNT 1 ounce 3 ounces 3 ounces 3 ounces 1 can 1/4 cup CALORIES 37 93 180 121 130 70 PROTEIN 5.8 17.7 15.8 16.9 22.0 16.0 CARBS 0 0 0 0 0 0 FAT 1.4 2.0 11.8 5.4 5.0 0

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GRAINS
FOOD Oatmeal, rough cut Pancake, buckwheat Pancake, whole wheat Popcorn, dry Quinoa, cooked Rice, brown, cooked Rye bread Whole wheat bread AMOUNT 1 cup 1 4" diameter 1 4" diameter 1 cup 1/2 cup 1/2 cup 1 slice 1 slice CALORIES 145 54 74 54 115 108 56 56 PROTEIN 6.0 1.8 3.4 1.8 4.3 2.4 2.1 2.4 CARBS 25.2 6.4 8.8 10.7 21.5 22.8 12 11 FAT 2.4 2.2 3.2 .7 2 .8 .3 .7

POULTRY
FOOD Chicken breast Chicken, light meat, no skin Chicken, dark meat, no skin Turkey, light meat, no skin Turkey, dark meat, no skin AMOUNT 4 ounces 4 ounces 4 ounces 4 ounces 4 ounces CALORIES 193 196 232 178 212 PROTEIN 29.3 35.1 31.0 33.9 32.4 CARBS 0 0 0 0 0 FAT 7.6 5.1 5.1 3.7 8.2

You'll notice that even though the fat count is included on the high protein foods list above, there's no saturated fat count listed. That's because the foods on this list of high protein foods are ALL low in saturated fats. For example, there's no red meat listed for two very good reasons. Red meat is usually too high in saturated fat, which has been shown to lead to many degenerative diseases. And red meat also increases inflammation, which causes pain, suffering and numerous health problems. When it comes to choosing foods with protein, it's vitally important to choose healthy high protein foods from the best sources of protein. So you can confidently print and use this high protein foods list for a high protein diet, since it has all of the healthy protein rich foods high in protein content to help you say healthy, lose weight and build muscle.

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Fat Burning Foods that Speed Up Metabolism

Eating the best fat burning foods that speed up metabolism can make it much easier for you to reach and maintain your ideal weight. But you can't just add the best fat burning foods to your diet and still lose weight. Research shows it's not just fat burning foods that speed up metabolism. Metabolism is also influenced by the size and timing of your meals. So youll need to include all the ways to speed up metabolism naturally. And eating fat burning foods, combined with all other ways to speed up metabolism, helps you burn more calories while you're just sitting at the computer, watching TV or even getting a good nights sleep. How to Speed up Metabolism Naturally in 7 Steps Here are all 7 ways to boost metabolism by shifting your daily routines and eating the best fat burning foods that speed up metabolism naturally. 1. Eat more often. Begin with breakfast and eat at least 4, preferably 5 or 6, meals a day. Every time you eat it revs up your metabolism. On the other hand, skipping or going for long periods of time without eating causes your metabolism to slow down. 2. Have small mini-meals. Eating small, frequent meals keeps your blood sugar stable, fuels your metabolism and gives you sustained energy. If possible, taper calories to fit your daily energy output breakfast would be your biggest meal (but not too big). And your last meal of the day, at least 4 hours before bedtime, would be your lightest meal. 3. Choose maxi-metabolism foods. Focus on whole food high fiber carbohydrates for fat burning energy. And countless studies show that good quality protein helps you build lean muscle and lose fat, so include enough protein at every meal. Also make sure you take nutritional health supplements to get sufficient vitamins, minerals and nutrients. 4. Spice up your dishes. Hot and spicy seasonings, such as chilies, mustard and curry have been found to raise metabolism by up to 40% for two or three hours. Just make sure your spicy dish is not a high calorie meal or you'll undo the fat burning advantage. 5. Drink ice cold water. Water makes up 70 to 80% of your blood and brain, so it's essential to good health. And now German researchers have found dieters can increase their metabolic rate by as much as 30% by drinking 17 ounces of cold water. Actually, just being cold increases your metabolism. Your body has to burn about 100 calories to get warmed back up to normal temperature. Plus, thirst is often mistaken for hunger, so staying hydrated can help keep you from overeating too. 6. Switch to green tea. Studies show green tea may speed up metabolism and help burn fat. So consider exchanging your morning cup of java for a mug of green tea especially since it's also been shown to be a good source of antioxidants. 7. Get an optimum level of good fats. According to fish oil and weight loss research, certain specific omega 3 fatty acids are important for their fat conversion abilities. Essential fatty acids are also necessary to keep your thyroid and other hormonal glands working optimally. All these fat burning ways and best fat burning foods that speed up your metabolism naturally can make getting and staying fit much easier. You may also want to learn more about how to build muscle to lose fat. And now you know how to speed up metabolism naturally, its time to get started with fat burning exercises and the top 10 best fat burning foods.