Another Cholesterol Check

Heart disease is a major killer in the United States so when I come across preventative information regarding food, I find it necessary to share it.  And just because you take a cholesterol medicine doesn't mean it's okay to eat cholesterol-laden foods.  You should still take precaution and eat those types of foods in moderation to keep your heart healthy and your loved ones happy.

If you suffer from high cholesterol, you should avoid foods from animal origin, especially these TOP 10:

 

"Shellfish such as oysters, mussels, crab, lobster, and clams contain large amounts of cholesterol, particularly in relation to their serving size.  For example, King crab legs contain 71 mg of cholesterol per serving, lobster contains 61 mg per serving, and oysters contain 58 mg per serving.

Cream cheese is delicious when it's spread on a bagel for breakfast, but just 1 oz of cream cheese contains a whopping 27 mg of cholesterol.  When the actual serving size that most people put on their bagel is totalled, it can add up to a very large percentage of the recommended daily allowance of cholesterol.


Caviar's high cost keeps many people from enjoying it on a regular basis, and this is probably a good thing considering it's also high in cholesterol and salt.  People with high cholesterol should strictly limit their intake of caviar, since 100 g of caviar contains 588 mg of cholesterol. That's 196 percent of the recommended daily allowance of cholesterol!


Though not an everyday food for most people in the United States, duck is still enjoyed by many people in some ethnic and upscale restaurants.  Duck is an oily meat with a distinctive taste that contains large amounts of protein, iron, and vitamin B. Unfortunately, it also contains large amounts of cholesterol. It's thought that a typical single serving of duck can contain 100 mg of cholesterol or more.

Cholesterol comes from animal products, and though it's hard to think of ice cream as an animal-based food, its dairy content puts it on the High Cholesterol List.  Just 3.5 oz of a typical brand of ice cream can contain as much as 45 mg of cholesterol, and flavored ice cream's cholesterol content is even higher. This same amount of French vanilla, for example, contains nearly 80 mg of cholesterol.

Just as most people who are watching their cholesterol know to eat oatmeal, they also know not to eat large quantities of egg or egg yolk.  And with good reason. The yolks of eggs have the most cholesterol of any food, with 1234 mg per 100 g serving. This translates to 411 percent of the USDA's recommended daily allowance for cholesterol.

A mainstay of baking, butter is in many of the foods people enjoy such as cakes, cookies, and other desserts.  But just 1 tablespoon of butter contains 30 g of cholesterol. That translates to 10 percent of the recommended daily allowance for cholesterol for a very small amount. When you stop and consider that some recipes--such as shortbread--call for 2-3 sticks of butter, the cholesterol totals can soar very quickly!

A typical fast food burger averages between 60 and 150 mg of cholesterol, while chicken nuggets contain between 30 and 50 mg.  Fast food breakfasts are the worst, however. A classic egg-based breakfast sandwich contains about 260 mg of cholesterol, though larger sizes can have as much as 465 mg. And breakfast burritos are even higher, averaging about 465 mg per serving.

Shrimp is a puzzling food for people watching their diet, since it is very low in fat but very high in cholesterol.  The key with eating shrimp appears to be moderation. Though 100 g of shrimp contains 65 percent of the recommended daily allowance of cholesterol, a single large shrimp contains only 3-4 percent.

Bacon is made from pork that's been cured in salty brine and then smoked. It has a distinctive flavor that many people enjoy, and this unique flavor leads to its inclusion in many recipes.  But just one piece of bacon contains about 9 mg of cholesterol and 5 mg of pure fat. Given the typical serving, bacon's best avoided by people who are watching their cholesterol.

So it's not only important to avoid foods like these but also ones that contain saturated and trans fats will have a beneficial effect on your HDL cholesterol. In particular, it is vitally important that your daily trans fat intake is zero.

SOME FOODS TO ENJOY:

Replace these unhealthy fats with monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. Foods to add to your regular consumption include, olive oil, nuts, avocado, natural nut butter, tuna, salmon, sardines, and flaxseed.

Research suggests that polyphenol-rich, high-cocoa chocolate (70 percent cocoa or more) increases HDL cholesterol. In one study, participants ate 45 grams of chocolate per day, and researchers noted a significant increase in their HDL levels.

If you are adding dark chocolate to your diet, do remember that it is calorie-rich, so therefore you must compensate elsewhere, to avoid overeating. And, don't forget that the chocolate must be high-cocoa to be beneficial.

Alcohol also plays a role in increasing HDL levels. But, if you do not drink already, do not start, as there other risks associated with consuming alcohol on a regular basis. If you do drink alcohol, do not exceed more than 1-2 drinks per day.

A study, published in the American Journal of Cardiology, found that niacin increased HDL cholesterol by up to 30 percent. Food sources of niacin include mushrooms, nuts, legumes, chicken, beef, tuna, trout, mackerel, eggs, and sea vegetables. If you have low HDL levels you may benefit from taking 500 milligrams of niacin each day in supplement form, building up to 1,000 milligrams a day. Please check with your doctor first, though.

If you like fish, this would be my first choice. Fish contains DHA. Research is starting to indicate health benefits linked to DHA alone. Fish that have the highest content of omega-3 fatty acids include salmon, sardines, trout, herring, and tuna. Two favorites, tilapia and catfish, have less of this fatty acid.  Be mindful of the mercury content of some saltwater fish, including tuna, especially if you are pregnant."

A study, published in The American Journal of Clinical Nutrition, found that when subjects were supplemented with vitamin D and calcium (600 mg calcium, and 200 IU vitamin D), HDL cholesterol increased, along with other beneficial changes to plasma lipid and lipoprotein concentrations.

You can get calcium from dairy foods, like milk and yogurt, but also from foods like leafy green vegetables, fish (with bones), fortified juices, legumes, dried figs and apricots.

Exposing your skin to sunlight for a short period of time, without sunscreen, is the best way to get your bodies vitamin D levels up to a healthy level. There are also some foods which contain vitamin D, including eggs, fortified milk, salmon, tuna, and fish oils.


Reference: Healthcentral.com

Fight period blues with FOOD - Day 2

Lentils are another good option if you suffer from moodiness.  The complex carbohydrates boost serotonin which promotes a feeling of well-being and relaxation.  Lentils are also rich in fiber, protein and the B vitamin, thiamin, good for energy and decreasing PMS symptoms.

Milk/Yogurt and Canned Salmon provide us with calcium and vitamin D which alleviate PMS symptoms.  The omega-3 fatty acids in the salmon also help with mood swings and cramps.  Oysters are another source of omega-3s and iron.  Vegetarians can get omega-3x from avocado and flax seed. The uterus secretes prostaglandins and leukotrienes which causes the uterus to contract which in turn causes cramps. Omega-3s help our body to release less of these chemicals so we can have less cramping.

Fight period blues with FOOD - Day 1

Ladies, is it that time of the month again?  Are cramps and bloating in your future?  Well there are foods that can fight the common symptoms such as pain, fatigue, cramps and moodiness.

Whole grains, iron and citrus: Iron-fortified whole grain cereal gives us energy which enhances our concentration and iron is good for healthy oxygen-rich blood flow.  Choose a cereal with at least 25% of the Daily Value for iron.  Orange juice fortified with iron is another great option.  Speaking of oranges, citrus is a natural diuretic (due to the potassium content) which can help alleviate bloating.  Some good citrus options are clementines, lemons and limes.  Brown rice contains fiber-rich complex carbohydrates to help maintain energy levels. Brown rice contains magnesium which alleviates bloating and relieves stress. Aim for 200 mgs/day of magnesium.  Some other good food choices include oatmeal, sweet potatoes and whole wheat pasta. 

Spice up your diet with SALSA

Add some spice to your life with this healthy condiment and meal saver.  Salsa is delicious and nutritious and can be enjoyed many ways, not just with tortilla tips.  Try salsa on meats, sandwiches, eggs, whole grain crackers such as Triscuits, on salads instead of using a salad dressing, on baked potatoes instead of fatty butter and sour cream, or as a tasty topping for brown rice and quinoa. 

This low calorie topping adds flavor without all of the calories, sodium and fat found in many other traditional condiments.  Tomato salsa is high in lycopene and beta carotene which help to prevent cancer and keep the heart healthy.  Lycopene and beta carotene are better absorbed with fat so add some chopped avocado to your next batch of homemade tomato salsa.

Traditionally salsa is made with tomatoes, onions, jalapeños and cilantro.  Today there are 100s of different salsa recipes that use a wide variety of fruits, vegetables and beans.  Some tasty examples include

·         black beans, sweet red peppers and hot chili peppers with oranges and avocado

·         peaches, cucumber and lime

·         mango with avocado and cilantro

·         pineapple with corn and mango

For more tasty salsa creations, check out the following recipes:

http://allrecipes.com/recipes/appetizers-and-snacks/dips-and-spreads/salsa/top.aspx

Don't want a super chunky salsa?  Food process majority of your salsa ingredients and then add the remainder of the chopped ingredients for a smooth salsa sauce.

Watermelon

Watermelon is the perfect summer sweet treat that not only can quench your thirst due to the high water content it can also give you that sweet fix.  Luckily watermelon can be found in many grocery stores all year long because it’d be a shame to only enjoy this during the summer. 

Watermelon contains lycopene, a carotenoid responsible for certain fruits and vegetables bright red color.  Lycopene is heart-healthy and known to reduce incidence of cancer due to its high antioxidant properties.  Lycopene also increases the amount of arginine in our body, an amino acid which helps to keep arteries healthy and remove ammonia from our bodies.  Watermelons produce more lycopene at room temperature so you may want to store un-cut watermelon on your kitchen counter rather than in the refrigerator. 

Watermelon also contains vitamin C, vitamin A, potassium and magnesium.  Watermelon is also rich in the B vitamins necessary for energy production.  Since watermelon has a high water content and lower calorie content (one cup = 48 calories), it makes a perfect snack. 

Add watermelon to your diet with these delicious recipes:

http://www.watermelon.org/recipes/Default.aspx

http://www.southernliving.com/food/holidays-occasions/watermelon-recipes-00417000068815/

Also if you are looking for a new way to flavor water, try adding a few slices of watermelon to a pitcher of water and keep it in the refrigerator for a crisp and refreshing beverage any time of the year.

Celery, really?

Some people give celery a bad rap and believe it doesn’t offer many health benefits.  That is far from the truth.  Celery offers more than you may think.  When we think of celery, we often think of the long stalks but the leaves and seeds are also edible and nutritious.  

Celery makes a great snack or salad topper because it is very low in calories.  Celery is a very good source of vitamin K and a good source of folate, vitamin A, potassium, molybdenum, fiber, vitamin C, manganese, calcium, vitamin B2, tryptophan, magnesium, and vitamin B5.  Celery has active compounds called phthalides, which can help relax the muscles around arteries, allow those vessels to dilate which gives more space inside the arteries so that blood can flow at a lower pressure. 

Phthalides also reduce stress hormones, which cause blood vessels to constrict.  Did you know there is sodium in celery?  About two stalks or one cup of celery contains approximately 100 milligrams of sodium.  Unless you are eating a whole bunch of celery, you really don’t have to worry about the sodium intake.  The sodium and potassium content of celery regulates fluid balance which can be used as a diuretic and stimulate urine production.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and keep cold in the refrigerator.  I store mine in a bowl of water in the refrigerator to keep it crisp.  Celery can wilt quickly especially if kept at room temperature.   If your celery is starting to wilt, place it in water to crisp back up.

Some ways to enjoy celery:

Add chopped celery to tuna or chicken salad, fill celery stalks with natural peanut butter or light cream cheese, use celery leaves in salads, braise chopped celery, radicchio and onions and serve topped with walnuts and your favorite soft cheese, add celery to your favorite juicing combos, add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries, and dip sliced stalks in hummus, vegetable dip or salad dressings for a quick and easy snack.

For some tasty celery recipes, check out this link http://www.celeryrecipes.org/

Diet Rules to Ignore

I am visiting family back east and didn't have time to write a blog today so I thought I'd share an article that I found and agree with.

The following are diet rules that should be ignored....

#1: Avoid All Fruit
Fruit is nature’s candy and contains a form of sugar called fructose. Before you shun all sugar, it’s important to understand the source. Oftentimes, folks confuse natural sugar found in fruit with added sugar found in cookies, candy and sugary drinks.

Fruit contains about 60 calories per serving and a ton of vitamins, minerals, fiber and special plant chemicals that help fight disease. The sources of added sugar (like sodas, chocolate bars) typically contain hundreds of calories and not many nutrients. Of course, you need to balance out fruit with other foods, but any healthy diet plan should include several servings of fruit each day.

#2: Avoid All Dairy
Dairy is another food group often banned from diets because folks claim it’s tough to digest. If you’re lactose intolerant, then the statement is true. However, for individuals without milk issues, lactose (the form of sugar found in milk) is pretty easy to digest. Dairy products contain 14 key nutrients including protein, calcium, potassium, vitamin A, magnesium and several B-vitamins. Milk is also one of the best sources of vitamin D—a vitamin that many folks don’t get enough of.

#3: Go Sugar and Fat-Free
If you think dieting means sabotaging flavor, you’re sorely mistaken. Typically foods that are manufactured to be free of sugar and fat are tasteless. Even worse, they are often misconceived to be calorie free, which is often not the case. This can lead to a false sense of eating less than you actually are.

Many fat-free versions of cookies and chips also contain olestra— a fat substitute that can cause severe diarrhea, dehydration and loss of vitamins A, D, E, and K.

#4: More Is Better
One of the most common examples is green tea. Studies show that green tea can help speed up your metabolism…slightly. This doesn’t mean you should drink bottomless cups of green tea. More can be harmful, especially since green tea contains caffeine and certain compounds that leach iron and calcium from your body. If you want to reap the benefits, drink 1 to 2 cups of green tea per day.

#5: The “One Food” Diet
Do you think one food will help melt away fat forever? Whether you’re talking about cabbage, chocolate, cookies, grapefruit or anything else, relying on one food to lose those love-handles isn’t healthy or effective in the long run. First, these diets typically eliminate most other food groups. This means that you’re not getting all the important vitamins and minerals your body needs. Second, you’re not learning how to really eat healthfully, once the weight loss part is over you’ll be frustrated with the rebound weight gain.

Reference: Food Network online

Anti-Age with Asparagus

Asparagus, just to name a few, contains Vitamins A and C which act as antioxidants, folate (B vitamin) which helps prevent heart disease and may decrease the risk of colon cancer, and glutathione (amino acid) that fights premature aging.

Cook quick and short to retain the most nutrients, especially because is fragile, especially in heat.

Here are some other things asparagus can do.

• considered an aphrodisiac
• reduce pain and inflammation
• can prevent osteoporosis and osteoarthritis
• can help prevent birth defects
• detoxify our system

Check out the following websites for some easy asparagus recipes:

http://www.food.com/recipes/asparagus

http://allrecipes.com/recipes/everyday-cooking/seasonal/spring/asparagus/

http://www.foodnetwork.com/topics/asparagus/index.html

Stuffed Sandos

Need a sandwich makeover?  Try a stuffed sando!  Choose a whole wheat pita (not enriched flour) and fill with your favorite vegetables and fillings.  Here are some ideas:

·         Feta, hummus, cucumbers, tomato, arugula, olives

·         Low-fat refried beans, salsa, avocado, lettuce

·         Tuna, Dijon mustard, tomato, cucumber, pickles

·         Egg, laughing cow cheese wedge, tomatoes

·         Chicken breast, romaine lettuce, Caesar dressing, parmesan cheese

You can also make pita chips by cutting the whole wheat pita into triangles.  Next, drizzle them with olive oil and sea salt.  Then bake for 10 minutes at 400 degrees.  Dip these into hummus for a delicious and healthy snack.

For more pita pocket recipes check out the following website:

http://www.yummly.com/recipes/pita-pocket-sandwiches

Soup's On

Are you having a difficult time getting in your 3 to 5 serving of vegetables a day?  Enjoying two cups of vegetable soup should do the trick.  Not only is vegetable soup SOUPer nutritious but it is also a great way to fill up before a big meal.  This way we will eat less at meal time.  A small serving of vegetable soup also makes a great mid-day snack.  If sodium is a concern, look for healthier, lower-sodium options.  These soups should have less than 480 mg of sodium per serving. 

Making your own vegetable soup is quick and easy.  In a large sauce pan heat 1 T. olive oil, one small onion, 1 tsp of garlic, oregano and basil; add 2 cups of your favorite mixed frozen vegetables and 4 cups of low-sodium vegetable broth.  Bring to a boil and then allow the soup to simmer for about 15 minutes.  If you want a thicker soup, puree half of the soup and add it back to the rest of the soup and stir until everything is blended.  Enjoy!

Orange You Glad I didn't say Banana?

Oranges are often overlooked and underappreciated. We all know that oranges provide us with immune-boosting vitamin C. In fact one orange contains about 116% of the daily value for vitamin C.  Oranges are also low in calories and are a good source of potassium, fiber, folate, thiamin, vitamin A and calcium. 

An orange has over 170 different phytonutrients and more than 60 flavonoids which are shown to have anti-inflammatory, anti-tumor and blood clot inhibiting properties.  Studies have also shown that oranges help protect against rheumatoid arthritis, protect respiratory health, improve cholesterol levels, help prevent ulcers, reduce the risk of stomach cancer, prevent kidney stones, and protect against cardiac disease.

Iron deficient?  Pair oranges with iron-rich foods to help your body better absorb the iron.  Add mandarin oranges to a spinach salad or have a clementine with your scrambled eggs.

Craving something sweet?  Blend ½ of an orange with 1 cup yogurt and ½ cup frozen blueberries for a sweet and creamy treat.

Check out http://www.sunkist.com/recipes/ for more delicious orange and citrus recipes.

 

EGGsactly

Eggs are a great addition to any diet.  The white of a large egg provides 3.6 grams of protein and the yolk contains an additional 2.7 grams. The yolk also contains vitamins like riboflavin, D and B12; nutrients like choline and selenium are also in abundance.

Yolks are also where all the not-so-healthy fat and cholesterol are lurking. If you have high cholesterol, you should limit your intake, but with only 1.6 grams of saturated fat per serving, eggs can be worked in to a heart-healthy diet in moderation. To cut down on some of the fat and cholesterol, use a combination of whole eggs plus a few extra egg whites in egg dishes like omelets, frittatas and quiche.

Check out my recipes for a quick and easy frittata. Customize it by adding your favorite herbs, vegetables and cheeses.  My latest post-workout meal has been two small corn tortillas paired with egg whites sauteed with mushrooms, onions and bell peppers then topped with hot sauce and avocado.

Vitamin D

The following information is from Fitness Magazine:

"Vitamin D is crucial for protecting against cancer, diabetes, depression, and heart disease. Although the recommended daily dose of vitamin D is 400 international units (IU), new research suggests taking at least 1,700 IU of vitamin D daily to get its health benefits. And while sunshine is the best source of vitamin D, you can still load up on the vitamin by adding these vitamin D-rich foods to your diet.

Salmon

A 3.5-ounce serving of wild salmon has 360 IU, or 90 percent of the recommended daily value of vitamin D. It's also one of the best sources of omega-3 fatty acids, which are associated with a lowered risk of heart disease, cancer, and depression.

Cereal

It's time to put down the Lucky Charms: one cup of fortified breakfast cereal has 40 IU, or 10 percent of the recommended daily value of vitamin D. You'll also get more energy from iron and vitamin B, giving you plenty of reasons to make time for a healthy morning breakfast.

Milk

One cup of fortified milk contains 98 IU, or about 25 percent of the recommended daily value of vitamin D. Another reason it does a body good: Studies have shown that women who drink 10 or more glasses of milk a week in their teens and 20s have lower rates of breast cancer. So drink up!

Eggs

Consider this before deciding on an egg-white omelet: one egg yolk has 20 IU, about 6 percent of your daily value of vitamin D. Eggs are also rich in protein, which will keep you feeling fuller longer.

Swiss Cheese

A slice of Swiss cheese contains about 12 IU, which is 4 percent of your daily value of vitamin D. Another reason to choose Swiss: since it's a natural cheese, Swiss contains less sodium than a processed cheese like American cheese or cheese spreads. Goodbye, nachos.

Shrimp

Shrimp cocktail isn't just low in calories -- a 3-ounce serving of shrimp also has 129 IU, about 32 percent of your daily value of vitamin D. This little crustacean is also rich in protein and contains zinc, which helps boost your immune system.

Oysters

At 272 IU per 3 ounces, or 68 percent your recommended daily value of vitamin D, this seafood is more than just a supposed aphrodisiac. Oysters are also a good source of zinc, which helps your immune system and keeps your nails, hair, and eyes healthy.

Fortified OJ

A cup of fortified orange juice contains about 100 IU or 25 percent of your recommended daily value of vitamin D. It's also rich in vitamin C, a powerful antioxidant that helps fight disease.

Canned Tuna

Three ounces of canned tuna in oil has 200 IU or 50 percent of your recommended daily value of vitamin D. Tuna is also a great source of protein and omega-3s, giving you plenty of reasons to keep canned tuna in your pantry.

Cod Liver Oil

It's not the tastiest option, but a tablespoon of this natural supplement has 1,360 IU, or 340 percent of your daily value of vitamin D, making it the best way to supplement your intake. Cod liver oil is also rich in omega-3 fatty acids, protecting you against heart disease, depression, and Alzheimer's."

Grass-fed Beef

What’s the hype with grass-fed beef?  Is it healthier? 

100% grass-fed beef typically contains 90 fewer calories and 11 grams less fat per 3.75 oz. serving than corn-fed beef.  Grass-fed beef also provides 3 times more omega-3s.  Research has shown that the high levels of conjugated linoleic acid and polyunsaturated fats may even increase weight loss.  Also, did you know bison has fewer calories than beef and nearly ½ the saturated fat.

Flatten Abs with Food

The following information comes from Fitness Magazine.  A perfect article for this blog.

These foods can help to control belly bloat and maintain a healthy metabolism.

"Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first and limit egg yolks to one or two per week. (One egg packs about 213 milligrams of cholesterol.)

Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?! (Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in the Journal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and black currants to the mix for excitement.

Spinach

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in the International Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores."