Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

Vitamin A is needed for good eyesight and optimal functioning of the immune system. Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.  Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.  Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.  Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.  Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.  Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.  Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.  Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.  Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.  Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts. Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

The foremost step to be taken is of changing ones eating habit. Nutritious food should be included in daily meal for staying healthy. Cruciferous vegetables like cauliflower, cabbage, Kale, Brussels sprouts which are a rich source of vitamins, minerals and fibers should be included. Tomatoes rich in vitamin c should be taken along with the morning breakfast of eggs, carrot rich in beta carotene has anti oxidant properties which acts on free radicals of the cancerous cells and prevents their multiplication.

Green leafy vegetables, soy, tofu etc should be a part of our meal. However one has to consider that excessive intake of nutrition also leads to cancer hence we must have balanced meal. Vegetables should be taken in raw, boiled or lightly saute form as cookie is believed to destroy the nutritional property of the food.

Fruits are another rich source of vitamins and minerals which have anti-cancerous properties. Grapefruits, oranges rich in vitamin C help get rid of carcinogens from the body. Papaya is another fruit which prevents the absorption of nitrosamines from soil or processed food which are cancerous. Fresh fruit juices are also very beneficial. However care must be taken to choose fresh, organically grown fruits. The packaged fruit juices should be avoided as they have unnecessary high sugar are rich in calories and have non existent nutritional value.

Fibrous food such as bran, whole wheat, pulses, apple, and peaches should be eaten daily. This helps avoid bowel, colon, rectum, stomach cancer. Processed foods like bread, luncheon meat, salami, potato wafers should be taken in minimal quantity. These food items are rich in salt and fatty acids. Their nutritional value is zero. They cause obesity which further leads to cancer in stomach, colon, kidney, gall bladder, pancreas etc.

Salt and sugar should be taken in moderation. Excessive sodium intake is not healthy and so is excessive sugar which adds empty calories. Read meat like beef, lamb, and pork should be taken once a week in less quantity. Non vegetarians should include more of fish in their daily diet as it has anti cancerous benefits. Fish oil is also meant to reduce risk of cancer. Water intake should be increased to flush out toxins from the body.

Alcohol consumption should be in moderation as excessive intake leads to oral cancer and cancer of throat, larynx, and lymph etc. smokers should be extra careful and should cut down on smoking.

Being healthy is the most essential thing for a happy living. Few preventions and added care can assure a long life for an individual. Hence one should take care to eat healthy diet in moderation and exercising daily. Binge on junk food but once in a while.

To Your Health!

The importance of protein in the human body is tremendous. It not only helps in the growth of muscles and tissues but also helps in hair and nail development. Recovery of wounds is done only by protein. Protein is equally important for the development of our cells. When we do weight exercise, we tear muscle tissues in the process. If we consume required proteins, our body breaks down it into amino acids thus helping ourselves getting those sinews and muscles. Therefore, after every workout session protein intake is always advised.

Protein muscle depends a lot on our food habits. Besides doing proper exercises, we need to concentrate on our diet for getting that stunning toned look. Proteins are mainly found on meat products like bacon, sausages, ham, beef, chicken breast, turkey breast etc. For vegans, different types of nuts, spinach, soy products, kidney beans, milk, low-fat yoghurt, cheese, broccoli, brussels sprouts, cabbage, cauliflower, cucumbers, eggplant, green peas, green pepper, kale, lettuce, mushrooms, mustard green, onions, cantaloupe, grapefruit, honeydew melon, orange, papaya, peach, pear, pineapple, strawberry are the richest sources of proteins. Among other protein products mention may specially be made of tofu, egg-whites, legumes, beets, barley, brown rice, buckwheat, millet, oatmeal etc.

All the body’s secretions such as sweat, saliva, urine and your sperm smell and flavor are affected by what you eat.

What goes in comes out and is reflected in the flavor and smell. Ever notice how when you eat a curry with lots of garlic onions and spices how the smell comes out of your skin afterward?

It’s also in your semen just as it’s in your sweat.

Changing your diet will have an effect on your body’s secretions including your semen.

Most techniques or supplements that claim to alter the flavor of semen aim to increase the amount of sugars in it, and disguise the salty bitter taste, but most don’t work, you simply need a change of diet.

The best way to have better tasting semen is the most obvious, a good diet and clean living.

Cut your intake of the following:

Alcohol, cigarettes, drugs, junk food with lots of chemicals and preservatives.

You should also limit foods that break down into strong tasting or smelling chemicals that are excreted by the body. Fruits and some vegetables are good, but some are definitely not recommended.

Good examples are asparagus; onions and garlic contain high amounts of sulfur and vegetables from the cabbage family, like Brussels sprouts, broccoli, cabbage, kale which all add to semens bitter taste.

Strongly spiced dishes, like curries comes out and flavors semen. Of course, you don’t want to have a diet all the time just to get better tasting semen, but if you love your partner keep away from the madras curry!

Eat your greens & drink more fruit juice!

A recent study concluded that vegetarians have better tasting semen, which leads to an obvious conclusion.

Eat lots of fresh fruits and vegetables, and drink lots of juice and water (at least two liters a day) to flush out your body.

Eating or drinking pineapple juice is strongly recommended as the best a way to make your semen sweeter.

Citrus fruits and cranberry juice are also good, because they make the body’s pH more acidic, which balances the alkalinity of semen which gives it its salty, bleach taste.

All fruits juices and fruits have a high sugar content, so make sure you eat and drink plenty.

Other great foods for better tasting semen

Parsley, wheatgrass, and celery have been recommended for sweeter semen as well because of the chlorophyll they contain.

Cinnamon, cardamom, peppermint and lemon are also great foods for better tasting semen.

Keep in mind

Your body takes around 12 – 24 hours to secrete what you put into it, so keep this in mind when eating the foods listed above.

Here are some recommendations to help prepare a diet chart for your pregnancy.

Choose foods high in fiber that are enriched such as cereals, pasta, rice, fruits, and vegetables. Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily. Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy. Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida. Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day. Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you. Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Know that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal malformations. Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly. Drink plenty of water to keep your body hydrated. Avoid alcohol, undercooked food and quit smoking. Pregnant women should avoid swordfish, mackerel and tilefish since these may contain high levels of Mercury.

It is always recommended to eat enough and balanced food to gain weight at the recommended rate. During pregnancy the pregnant women’s body begins to undergo sudden and rapid changes thus it is advised to eat enough for the two.

How does fiber help your digestive tract? It absorbs water when it moves through the digestive tract and forms bulk in the intestines. This will soften stool and help food move faster through the digestive system.

List of common foods that contain fiber:

Brussels Sprouts, 2 gramsBroccoli, 4-5 gramsBread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grainCarrots, 3-4 gramsBran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin BranBeans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beansBerries, 4-5 grams – blackberries, raspberriesSweet Corn, 5 gramsBeansPeas, 7-9 grams – black-eyed peas, green peasGreens, 4-6 grams – beet greens, collards, kale, spinach, turnip greensBananas, 3 grams – medium 8″ longDried Figs, 10 grams – 3 figsFruit, 4 grams – medium apple, medium pear

According to the American Dietetic Association a healthy adult needs 20g-35g of fiber per day. However the average person is only consuming 14-15 grams. This is leading to digestive problems and contributing to the growing problem of obesity. Research is uncovering proof that fiber is helpful in prevention and relief from a variety of serious diseases.

Easy ways to increase fiber:

Eating brown whole wheat bread instead of refined white breadIncluding more lentils, fruits and vegetables in your diet (see above list for some of these)Eating brown rice instead of refined white riceEating bran cereal or granola cereal for breakfast

When you increase fiber in your diet you will experience some bloating and gas problems at first. However these will all subside in a matter of weeks as your body gets used to your new improved diet.

Food supplements for fiber: Because it is often quite hard to include the amount of fiber we need in our diets supplements can sometimes be taken to increase fiber and for treatment of certain conditions. These will all help digestive disorders.

Psyllium husk- is a common supplement (Metamucil)Methylcellulose-made naturally from the cell walls of plants (Celvic, Celevac)Polycarbophil-is based on plant sources- This may cause less bloating than Psyllium husk (Fibercon, Equalactin) This is often used when treating digestive disorders

Vegetable gums: A new form of fiber supplement is Vegetable gums- guar gum (brand name Benefiber) or acacia (brand name Heather’s Tummy Fiber).

Increasing fiber in your diet will help your digestive system function better. This will result in lowering cholesterol and improving your overall health. With improved health you will be able to feel better, look better, think better and enjoy your life to the full.

How does fiber help your digestive tract? It absorbs water when it moves through the digestive tract and forms bulk in the intestines. This will soften stool and help food move faster through the digestive system.

List of common foods that contain fiber:

Brussels Sprouts, 2 grams

Broccoli, 4-5 grams

Bread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grain

Carrots, 3-4 grams

Bran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin Bran

Beans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans

Berries, 4-5 grams – blackberries, raspberries

Sweet Corn, 5 grams

Beans

Peas, 7-9 grams – black-eyed peas, green peas

Greens, 4-6 grams – beet greens, collards, kale, spinach, turnip greens

Bananas, 3 grams – medium 8″ long

Dried Figs, 10 grams – 3 figs

Fruit, 4 grams – medium apple, medium pear

According to the American Dietetic Association a healthy adult needs 20g-35g of fiber per day. However the average person is only consuming 14-15 grams. This is leading to digestive problems and contributing to the growing problem of obesity. Research is uncovering proof that fiber is helpful in prevention and relief from a variety of serious diseases.

Easy ways to increase fiber:

Eating brown whole wheat bread instead of refined white bread

Including more lentils, fruits and vegetables in your diet (see above list for some of these)

Eating brown rice instead of refined white rice

Eating bran cereal or granola cereal for breakfast

When you increase fiber in your diet you will experience some bloating and gas problems at first. However these will all subside in a matter of weeks as your body gets used to your new improved diet.

Food supplements for fiber: Because it is often quite hard to include the amount of fiber we need in our diets supplements can sometimes be taken to increase fiber and for treatment of certain conditions. These will all help digestive disorders.

Psyllium husk- is a common supplement (Metamucil)

Methylcellulose-made naturally from the cell walls of plants (Celvic, Celevac)

Polycarbophil-is based on plant sources- This may cause less bloating than Psyllium husk (Fibercon, Equalactin) This is often used when treating digestive disorders

Vegetable gums: A new form of fiber supplement is Vegetable gums- guar gum (brand name Benefiber) or acacia (brand name Heather’s Tummy Fiber).

Increasing fiber in your diet will help your digestive system function better. This will result in lowering cholesterol and improving your overall health. With improved health you will be able to feel better, look better, think better and enjoy your life to the full.

Eating a diet that contains plenty of soluble fibre could also help to reduce the amount of cholesterol in the blood. If you are eating a balanced diet, you don’t need to cut down on kidneys, eggs and prawns unless your GP or dietitian has advised you to do this. Include foods in your diet that are rich in soluble fibre and healthy fats, such as nuts, legumes and seeds. Whilst some people believe dairy is high in saturated fats, it is important to not cut this food group out completely from your diet. While cutting back on red meat can help, there are many other foods that you can cut back on or remove from your diet that will have an even greater impact on your cholesterol.

A change in diet and lifestyle can result in a five to 25 percent reduction in total cholesterol. Eating healthy food can help lower your LDL cholesterol level, and a healthy diet may help protect the body from the damaging effect of cholesterol. The American Heart Association recommends that people include at least two servings of fish/week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring), in their diets. A cholesterol-lowering diet in which 20 percent of the calories come from walnuts may reduce LDL cholesterol by 12 percent. Include soy protein in your diet in place of animal protein when possible. Foods that lower cholesterol can also be fortified with plant sterols or stanols to help block absorption of dietary cholesterol.

You can raise your HDL cholesterol level by quitting smoking if you smoke, losing weight if you are overweight and exercising. As with any food, good or bad, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. If you are overweight, the chances are almost 100% that you have a problem with high cholesterol. Choosing healthy vegetarian foods (some of which are believed to be negative calorie foods) and avoiding those high in fats, sodium and cholesterol will lower or control cholesterol, reduce your risk of heart disease, high blood pressure, cancer and associated problems like obesity and overweight. However, for the vast majority of people diagnosed with high cholesterol, you can improve your profile by reducing body weight (if you are overweight), increasing physical activity, and following a cholesterol-busting nutrition program.

The most well known nutrient that has been show to help lower blood cholesterol is soluble fiber. Packed with soluble fiber, oats can bring down bad LDL cholesterol. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent. Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato. The bottom line then is to increase intake of vegetables and fruits and thus increase the amount of fiber consumed, go easy on saturated fats, avoid junk food, use fresh herbs, eat fresh salads and drink fresh juices.

Exercise goes hand-in-hand with a healthy diet for controlling cholesterol. Even moderate exercise can help improve your cholesterol, as well as triglycerides, and blood pressure. If the weather permits, walking outside is always a great way to get exercise and enjoy the beauty of your surroundings. To benefit, you still must eat low-fat foods,watch your weight, and get more exercise. As a first step to lowering cholesterol, experts recommend therapeutic lifestyle changes involving diet control and regular physical exercise. Throw in some exercise and a glass or two of wine daily, and you’ve got the makings of a healthy lifestyle.

Omega-3 fatty acids are noted for their triglyceride-lowering effect, but they also help the heart in other ways such as reducing blood pressure and the risk of blood clots. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats. Omega 6 fats, such as those found in spreads and vegetable oils help to lower cholesterol. Oily fish such as sardines, salmon, tuna and mackerel are a good source of omega-3 fats (unsaturated fats). If you cannot manage to eat that much fatty fish, incorporate omega 3 fortified eggs and additional plant based sources like walnuts, soybeans and ground flax. If you can’t dine with the Eskimos, other good sources of omega-3 fatty acids include flaxseed, walnuts, canola oil and soybean oil.

Not only are seasonal vegetables and fruit less costly, but they also taste better. And if they taste nice, you’ll be more inclined to eat more of these highly healthful and relatively lo-cal foods, right? Fortunate for you, low-cal salad basics ,eg lettuce, cucumber, radishes, sweet peppers, mushrooms, and cherry tomatoes, are flavorsome and available all year around, as are broccoli, cauliflower, carrots, onions, and celery. You can generally always find a pineapple or some variety of citrus fruit.

The following short list is a subset of other fruit and veg organized by top season :

* Autumn / Winter : Apples, pears, tangerines, kumquats, beets, turnips, cabbage, Brussels sprouts, spinach, fennel, winter squashes

* Spring : Asparagus, artichokes, peas, green beans, rhubarb

* Summer : Corn, tomatoes, okra, peaches, plums, nectarines, grapes, melons, berries

Selecting lean meats and birds :

Leaner slices of meat and birds contain fewer calories than fattier cuts. When buying beef and chickens, buy these following examples of lean cuts :

* Meat : Eye of round, top loin, sirloin, top round, tenderloin, chuck steak or roast, any cut graded select.

* Chicken and turkey : Lighter beef from the breast area contains less fat and less calories than darker beef from the thighs and legs.

* Lamb : Leg, loin, shoulder chop, foreshank.

* Pork : Tenderloin, top loin roast, center loin, loin rib chops, lean ham. Picking seafood : When purchasing seafood, buy seafood that’s absolutely fresh. Take a look at the conditions in your superstore’s fish dep. or at your local fishmonger.

All seafood must be displayed on ice in very clean frozen cases. Fattier fish ,eg bluefish, salmon, catfish, fresh tuna, swordfish, and fresh water bass, are higher in calories than leaner fish ,eg cod, flounder, pollock, and orange roughy. Most shellfish are low-calorie.