Blueberries have 80 calories per cup and no fat. They boost brain power and fight inflammation. A typical cereal bar has 130 calories and little nutritional value.
Whole wheat of whole grain in bread helps maintain healthy cholesterol and blood sugar levels. The refined flour in white bread provides fewer benefits.
Nuts lower the odds of heart attacks and reduce "bad" cholesterol. They are relatively high in calories, so eat sparingly
Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.
Figs contain potassium and other minerals and are good antioxidants. They may help protect from cancer, diabetes and some infections. Natural sugar makes them taste as sweet as a cookie!
Olive oil has monounsaturated fat, which is thought to lower "bad" cholesterol and to reduce the risk of heart disease
Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol (it also may make you feel full longer.)
Sweet potatoes are a better nutritional choce than white potatoes becuase they have a lower glycemic index, which means the effect on blood sugar is slower .They also contain beta-carotene and Vitamin A
Brown rice contains more fiber and protein than white rice and has less impact on your blood sugar.
Fish contains omega-3 fat, which studies show helps prevent high blood pressure, heart attacks and cancer. Choose whole fish millets with firm, shiny flesh.
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