Thursday, December 20, 2012

Fruits and vegetables

All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.
Soups
You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying.
Cereals
# Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
# Fiber One: 60 calories and 14 g fiber per 1/2 cup
# Wheaties: 110 calories and 2 g fiber per cup
Spreads
# Peanut butter
# Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon
Breads
# Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
# Whole grain regular breads or rolls
Rice and Pasta
# Whole wheat/whole grain pastas
# Brown rice
# whole grain cornmeal, kasha, bulgur, millet.
Frozen Meals
# Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's
# Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand
Beans
# All beans, dried or canned
# Low-fat or fat-free refried beans
Snacks
# Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.
Protein Foods
# Legumes: beans, peas, lentils, chickpeas
# Soy products: bean curd/tofu.
# Seafood: fresh (do not fry!), smoked, canned, frozen

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