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Family Fitness of Alpine
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An excellent source of vitamins C and K, a medium kiwifruit contains about 46 calories. Pineapple is a great source of vitamin C and manganese. One cup of the fruit has about 74 calories. Scrub and peel the skins of these fruits before enjoying the sweet flesh.

Good sources of fat (unsaturated): Raw or roasted nuts, Avocado, Oils- Olive, Canola, Walnut, Flaxseed, Sunflower, or Safflower, Nut butters- Almond, Peanut.

Kids tend to eat a lot of peanut butter, and peanut butter made from just organic peanuts and salt is better than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar. If so, just stir it all up so it's creamy again.

Spinach is a great source of protein, vitamins A, C, E, and K, thiamine, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It's got about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue. Buy organic or grow your own (greens do well even in large patio containers).

Buy organic nectarines - This juicy fruit is rich in vitamins A and C, niacin, and potassium. An average-sized nectarine has about 65 calories. Scrub or remove the peel to help reduce pesticide residues.

Skipping meals and not eating enough food during the day may decrease the quality and the amount of calories burned while exercising.

Meatloaf - If meatloaf is a family mainstay, change your ingredients a bit to lower the fat and increase fiber and vitamins. It's still filling and flavorful. Use ground beef, turkey, or chicken that's at least 90% lean. Make your own bread crumbs using stale whole wheat bread, or replace bread crumbs with quick-cooking oats. Add chopped carrots, celery, spinach or grated zucchini to the mix.

Chili - Trim the fat on this hearty dish by using lean ground beef or lean turkey. Or skip the meat and use several types of beans and lots of vegetables. Adding tomatoes, sauteed squash, peppers, and onions adds fiber and nutrition. Cut sodium by rinsing beans and using other seasonings instead of salt. Top it off with reduced-fat cheese and low-fat Greek yogurt instead of sour cream.

Avoiding foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce.

Canned and Dried Foods. Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible, choose vegetables without added salt, and fruit packed in juice. Tuna packed in water, low-fat soups, nut butters, olive and canola oils, and assorted vinegars should be in every healthy pantry.
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