Turkey only has 72 calories a 3-ounce serving. Remember portion control when you heap on the meat. It has a lot of amino acids and very little or no saturated fats.
Olive oil comes in at 119 calories in a tablespoon. Use two tablespoons every day to your heart healthy. Measure carefully because you can easily increase those caloric numbers without even thinking.
Quinoa is a whole grain that many still don’t know about even though it is delicious, easy to make and healthy. It has 318 calories per half cup. Try to get in a couple or more servings a day. Eat it alone for breakfast or as a side dish. Try it with nuts and raisins.
Black beans contain 227 calories per cup. Eating this nutritious food twice a week will boost your energy and help you stay full.
Eggs, once a food to stay away from, can be eaten once a day without worrying about cholesterol. They are super-important for muscle growth and if you want to eat more throw in some egg white from a container.
Sweet potatoes have 100 calories per medium-sized potato. You get more than 100% of our daily supply of beta carotene, a nice dose of iron, and a lot of vitamins C and E.
Soy contains 300 calories per cup and can be eaten twice a week. There has been a lot of controversy over soy but in moderation just about any food is alright. It has protein and fiber and can be eaten in a whole host of ways.
As long as you are not a vegetarian, beef will build up your muscles. It comes in at 163 calories per 3-ounce serving. You will be getting muscle building amino acids, iron and zinc and don’t be afraid to eat it several times a week.
Whole-wheat bread contains 140 calories in 2 slices. This is a great way to get fiber and leaves you feeling full longer. Read the label to make sure you are buying true whole wheat rather than enriched white flour products.
Almonds contain only 82 calories per 1/2-ounce serving. You can eat 3 servings a week to benefit from their protein, fiber and vitamin. You can buy almonds in convenient 100-calorie packs to make sure you are not over doing these delicious nuts.