best foods for your waist (2)

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Reorganization: couscous
Reach for: wheat or quinoa

It turns out that couscous has the same nutritional value as a white paste, like Penne or Rigatoni. The same amount of wheat, less calories, and three times to fill you up fiber. Quinoa is high in fiber, is a big plus, this source of protein (for a couple of pieces of chicken). Play around a variety of crops, or a wild black rice, Farro, or amaranth. You will see that you love It is much healthier than white rice or pasta.


Reorganization: meat of turkey
Reach for: Extra-lean ground sirloin

Surprising, is not it? If the label states that "the land of turkey, or turkey breast, you actually get a combination of white meat, dark meat, and even some skin in which all add up to 325 calories and 20 grams of fat for a 5 - ounce serving. Compare that to 95 percent lean ground beef, which has 240 calories and 10 grams of fat. Lean beef provides as a good helping of iron - almost five times more than Turkey.

Reorganization: Canned Chickpeas
Reach for: low sodium-red, black or white beans

Chickpeas are hidden: they, like beans, but with more fat and calories. Adding more to your salad well. But the main ingredient, try black, red or white beans, which have no fat, large amounts of protein, fewer calories and a lot of nutrients like zinc and folic acid. Canned beans have a lot of salt, so choose low-sodium variety.

Reorganization: Tricolor pasta
Reach for: whole wheat pasta

Many people remember about filling their dinner plates with colorful food, so they can choose Tricolor pasta instead of white. But there are almost no spinach, beets and other vegetables in each serving. In addition, fiber and iron content is identical to that in a simple white pasta - that is, less of these nutrients than whole wheat pasta. The best choice of colors for brown paste. Although they have similar charges calories, total wheat versions more fiber than white, so you recharge faster and eat less.

Reorganization: Banana chips
Reach for: Dried apricots

Talk about that food just sounds good health! Most deep-fried banana chips with 220 calories and 15 grams of fat in half a cup - yikes! The same amount of dried apricots, on the other hand, about 150 calories and less than 1 gram of fat (plus a load of vitamin A). Buy organic and you'll also avoid sulphites, which can cause migraines and even disrupt sleep.

Reorganization: goat cheese
Reach for: feta cheese

Both cheeses have a strong flavor, so the good news is, as a rule, you do not go overboard with the serving size. Greek salad is a staple good bet, but: It has about 4 grams of saturated fat in the serving, compared with 7 grams of goat cheese, and about 15 fewer calories per ounce.