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Family Fitness of Grand Rapids
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Diet ads are everywhere in various forms of media suggesting that they have the “cure” for any body issue.

As a general rule of thumb, if a diet sounds too good to be true, it probably is.

Avocados are loaded with dietary fiber, potassium, magnesium, and folate, and vitamins B6, C, E, and K. This fruit is an excellent source of good-for-you monounsaturated fat. But an average-sized avocado has about 227 calories. To be extra careful, wash the skin before cutting into it.

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.
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