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.

best foods for your waist

Smart shoppers often get tripped up by seemingly healthy products which do not have enough vitamins and nutrients, and relatively high in calories and fat. To help keep your waistline in check with your food nutrition boost, Health magazine offers 10 compromises that at your next visit to the grocery store.

Reorganization: Grapes
Reach for: Raspberries

Although grapes heart healthy, they are very low in fiber and vitamins. Raspberries are a source of soluble fiber, which help reduce bad cholesterol and makes you feel full faster - good news for your waistline. Save money when buying frozen raspberries, which are out of season.

Reorganization: Beets
Reach for: Asparagus

Beets just look good, is not it? And they taste sweet (even sweeter if you roast them.) But there are reasons for this. Beets total sugar, sending your blood sugar glycemic slides. If blood sugar goes up and down, you are hungry faster, so you eat more frequently. It also leads you to store extra calories as fat. Smart alternative? Asparagus. Like beets, this is delicious grilled, but it has the advantage that much less sugar. Plus, the grass high in folic acid and vitamin C.

Reorganization: Vanilla soy milk
Reach for: skim milk

Vanilla soy milk dessert rather than substitute for milk or a good source of soy. If you're not lactose-intolerant to choose skim milk, which has a lot of calcium but not fat or sugar. (Even the plain soy milk a little more calories and fat than skim milk.) If you can not get out of vanilla-soy-milk habit, use a little coffee, but not in a big bowl of cereal or a smoothie.

Reorganization: Vitamin enriched water
Reach for: subject seltzer

One bottle of fortified vitamin water may have more sugar and calories than you can of cola! And vitamins are negligible compared to the amount of sugar you get. Replace it with a flavored seltzer (zero calories), or not-Cal taste of water (eg, tips), which contains no artificial sweeteners or added sugar.

to be continued..