This document recommends 15 foods to include in a healthy diet in 2014. It provides information on the benefits and stats per serving of each food: turkey breast for protein and B vitamins; olive oil for heart health; black beans for fiber and no saturated fat; green tea for aiding weight loss and disease prevention; eggs for protein and amino acids; milk for bone strength and fat burning; soy for protein and fiber; beef for muscle-building nutrients; water for hydration and removing toxins; yogurt for probiotics; spinach for fiber, calcium and vitamin K; tomatoes for vitamin C and prostate health; oatmeal for fiber, zinc and immunity; blueberries for antioxidants and memory; and salmon for omega-3s,
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Fittest Foods for 2014
1. Fittest Foods for 2014
Resolved to being healthier this year? Having a diet full of these
15 foods will help you along your way.
2. Turkey Breast (3 oz serving)
• Benefits
• High in B
vitamins, zinc, selenium, amino
acids, virtually no saturated fats
• Stats Per Serving
• 72 calories, 21 grams protein
• Eat 3 servings per week
3. Olive Oil (1 tablespoon)
• Benefits
• Heart healthy monounsaturated fat,
anti inflammatory properties
• Stats Per Serving
• 119 calories, 10 grams
monounsaturated fat (the good fat)
• Eat 2 tablespoons daily, ideally
replacing butter or lard
4. Black Beans (1 cup serving)
• Benefits
• High in fiber, complex carb that
delivers hours of energy, no saturated
fats, good source of iron
• Stats Per Serving
• 227 calories, 15 grams of fiber
• Eat 2 cups per week
5. Green Tea (1 cup serving)
• Benefits
• Proven to aid in weight loss, cancer
prevention, acid reflux reduction, and
a whole host of other things
• Stats Per Serving
• 2 calories, a million health benefits
• Drink 1-3 cups per day
6. Eggs (1 large egg)
• Benefits
• Muscle building amino acids, high
dose of choline vitamin
• Stats Per Serving
• 74 calories, 4 grams of amino acid, 6
grams protein
• Eat 3-7 eggs per week
8. Soy (1 cup serving)
• Benefits
• Protein of meat, fiber of whole grain,
antioxidants, vitamins and minerals of
fruits and vegetables
• Stats Per Serving
• 300 calories, 17 grams figer, 3300 mg
Potassium
• Eat 2 servings per week
9. Beef (3oz serving of 80% lean cut)
• Benefits
• Muscle building amino acids, iron,
zinc, B6, B12, selenium, phosphorus,
niacin, riboflavin
• Stats Per Serving
• 163 calories, 22 grams protein
• Eat 3-4 servings per week
10. Water (1 cup serving)
• Benefits
• Remove toxins, insulate joints, prevent
kidney stones, hydrates the body, aids
weight loss, etc, etc, etc.
• Stats Per Serving
• 0 calories, plethora of minerals
• Drink 8 cups per day
11. Yogurt (1 cup serving)
• Benefits
• Same pros as milk, plus boosts the
number of probiotics in intestines
(aids in digestion and easing acid
reflux)
• Stats Per Serving
• 154 calories, 12 grams of protein
• Consume 3 Servings of dairy daily
12. Spinach (1 cup serving)
• Benefits
• Fiber, calcium, and beta carotene that
boost immune health and vision
• Stats Per Serving
• 7 calories, 5 grams fiber, 460% of
daily vitamin K requirement
• Eat 2-3 servings per week
13. Tomatoes (1 cup serving)
• Benefits
• Besides being a powerful aphrodisiac,
tomatoes are one of the best foods to
help prevent prostrate cancer
• Stats Per Serving
• 83 calories, 30% of daily vitamin C
• Eat 4 servings per week
14. Oatmeal (1/2 cup serving)
• Benefits
• Soluble fiber that helps promote
weight loss and protect your heart,
immunity boosting zinc
• Stats Per Serving
• 148 calories, 16 grams fiber, 20 grams
protein
• Eat 3-4 servings per week
15. Blueberries (1/2 cup serving)
• Benefits
• Packed full of
fiber, vitamins, minerals and
antioxidants that fight disease and
boost memory
• Stats Per Serving
• 41 calories, 5 grams fiber
• Eat 3-4 servings per week
16. Salmon (3 oz serving)
• Benefits
• Dense in omega-3 fatty acids to boost
memory and fight weight gain, high in
lean protein
• Stats Per Serving
• 121 calories, 20 grams protein
• Eat 3-4 servings per week
