Fruit
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (1) Apples | 1 medium apple:
81 calories, 0 g fat | An apple's 3 g of fiber help you meet your fiber goal of 20 g to 30 g daily. High-fiber diets can lower heart disease risk. |
| (2) Apricots | 3 apricots:
51 calories, 0 g fat | A good source of beta-carotene (which is converted to vitamin A by the body), providing the equivalent of 35% of the RDA for vitamin A |
| (3) Bananas | 1 medium:
105 calories, 0 g fat | Bananas are a great source of potassium, which plays a key role in heart health and muscle function. Plus each one has 2 g of fiber. |
| (4) Blackberries | 1 cup:
74 calories, 0 g fat | This fruit boasts a whopping 10 g of fiber in a single cup. |
| (5) Blueberries | 1 cup:
81 calories, 0 g fat | Blueberries help prevent and treat bladder infections by making it hard for bacteria to stick to urinary tract walls. |
| (6) Cantaloupe | 1 cup, cubed:
84 calories, 1 g fat | An antioxidant double whammy, with 68 mg of vitamin C and enough beta-carotene to cover 65% of your daily vitamin A quota. |
| (7) Cherries | 1 cup:
84 calories, 1 g fat | A good source of perillyl alcohol, which helps prevent cancer in animals. Heart-protective anthocyanins give cherries their color. |
(8) Cranberry
juice | 1 cup:
144 calories, 0 g fat | Fights bladder infections the same way blueberries do. |
| (9) Grapefruits | 1/2 fruit:
39 calories, 0 g fat | A good source of vitamin C and a compound called naringenin, which helps suppress tumors in animals. |
(10) Purple grapes
and juice | 1 cup seedless:
113 calories, 9 g fat | Offer three heart-guarding compounds: flavonoids, anthocyanins and resveratrol. (Green grapes are not rich in them) |
(11) Kiwi
fruit | 1 medium kiwi:
46 calories, 0 g fat | Just one little fruit packs a mean vitamin-C punch (74 mg) and an impressive 2.8 g fiber. |
| (12) Mangoes | 1 mango:
135 calories, 1 g fat | A single mango has enough beta-carotene to cover your RDA for vitamin A while racking up 57 mg of vitamin C. |
| (13) Oranges | 1 orange:
61 calories, 0 g fat | One orange provides an impressive 50 g to 70 g of vitamin C, 40 mcg of folic acid and 52 mg of calcium. |
(14) Orange
juice | 1 cup:
112 calories, 0 g fat | One of the richest sources of folic acid: A cup provides one-quarter of the 400 mcg RDA for folic acid and boasts 96 mg of vitamin C. |
(15) Calcium-
enriched orange juice | 1 cup (from concentrate):
112 calories, 0 g fat | drinking this beverage is a healthful way to make a 300-350 mg dent in your daily 1500 mg calcium requirement. |
| (16) Papayas | 1 cup, cubed:
55 calories, 0 g fat | Loaded with vitamin C (86 mg per cup), a healthy dose of fiber (2.5 g) and a sprinkling of beta-carotene and calcium. |
| (17) Prunes | 1/3 cup, stewed:
87 calories, 0 g fat | Prunes' famed laxative effect is no mystery: There are 5 g of fiber (both soluble and insoluble) in just 1/3 cup. |
| (18) Raspberries | 1 cup:
60 calories, 0 g fat | Teeming with 8 g of fiber per cup, they also boast vitamin C, ellagic acid and anthocyanins. |
(19) Red
grapefruit | 1/2 fruit:
37 calories, 0 g fat | All the goodies of white grapefruit and more: They provide up to 100% of the RDA for vitamin A and are also high in lycopene. |
| (20) Strawberries | 1 cup, sliced:
50 calories, 0 g fat | Strawberries have high levels of ellagic acid and anthocyanins, and are rich in vitamin C (95 mg per cup) and fiber (3.8 g per cup). |
Vegetables
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (21) Artichokes | 1 medium:
60 calories, 0 g fat | In addition to their high fiber content (6 g), artichokes contain a flavonoid that has been shown to reduce skin cancer in animals. |
| (22) Arugula | 1 cup:
5 calories, 0 g fat | A cruciferous (cabbage family) veggie, this tangy green contains cancer-preventative compounds such as isothiocyanates. |
| (23) Avocado | 1/2 avocado:
170 calories, 13 g fat | Yes, they're high in fat, but fortunately half of it's the heart-healthy monounsaturated variety. And they're a good source of vitamin E. |
| (24) Beets | 1/2 cup, sliced:
37 calories, 0 g fat | Beta-cyanin, which gives beets their reddish-purple color, is a disease-fighting antioxidant. |
| (25) Bok choy | 1 cup, cooked:
20 calories, 0 g fat | This staple of Chinese cuisine contains isothiocyanates, plus lots of calcium (158 mg per cup) and vitamin C (44 mg per cup). |
| (26) Broccoli | 1 cup, cooked:
44 calories, 0 g fat | This super food is loaded with sulphoraphane. Then there's the 72 mg of calcium, 78 mcg of folic acid and all the vitamin C. |
(27) Broccoli
sprouts | 1/2 cup:
10 calories, 0 g fat | As protective as broccoli is, these little sprouts may be even better. They're sprouting up in health food stores and supermarkets. |
(28) Brussels
sprouts | 1/2 cup, cooked:
30 calories, 0 g fat | Along with good-for-you isothiocyanates and indoles, these vegetables give you an impressive 48 mg of vitamin C. |
| (29) Cabbage | 1 cup raw, chopped:
22 calories, 0 g fat | The indoles in cabbage help make it a cancer fighter. For a healthy coleslaw, top shredded raw cabbage with low fat dressing. |
| (30) Cauliflower | 1 cup, raw:
24 calories, 0 g fat | Another great source of indoles; plus it's high in fiber (2.5 g per cup) and vitamin C (72 mg per cup). |
| (31) Carrots | 1 medium:
26 calories, 0 g fat | A stellar source of beta-carotene. one carrot contains twice the RDA for vitamin A. Cooked carrots are even healthier than raw. |
| (32) Celery | 2 medium stalks:
13 calories, 0 g fat | Celery doesn't get much hype, but it's got the goods - namely phthalides, compounds that lower blood pressure and cholesterol. |
| (33) Garlic | 1 clove:
5 calories, 0 g fat | Raw, cooked or granulated: All forms contain cholesterol-fighting organosulfur compounds. |
(34) Green
beans | 1 cup, cooked:
43 calories, 0 g fat | Green beans carry a variety of antioxidant carotenoids, including beta-carotene, lutein and zeaxanthin. |
(35) Green
pepper | 1 medium:
32 calories, 0 g fat | One of the more vitamin C-rich vegetables - 66 mg per pepper - and it's got a little capsaicin, too (see peppers, below). |
(36-39) Greens
(collard, kale,
mustard, turnip) | 1 cup, cooked:
29 to 49 calories,
0 to 1 g fat | These greens are packed with disease fighters: lutein, zeaxanthin, and isothiocyanates and 93 to 226 mg of calcium per cup. |
| (40) Onions | 1/2 cup, chopped:
30 calories, 0 g fat | They're important suppliers of the same heart-healthy organosulphur compounds that are found in garlic. |
| (41) Peas | 1/2 cup, cooked:
67 calories, 0 g fat | A good source of the carotenoids lutein and zeaxanthin - both of which help protect against age-related eye disease. |
(42) Peppers
(hot) | 1 pepper:
18 calories, 0 g fat | Their phytochemical claim to fame is capsaicin, which helps short-circuit the cancer process. |
(43) Potato
(white) | (1) 7 oz. potato:
220 calories, 0 g fat | Don't peel it, and you get a generous 5 g of fiber, 43% of the day's vitamin C requirement and a major dose of potassium. |
| (44) Pumpkin | 1/2 cup, canned:
41 calories, 0 g fat | Gives you three times the RDA for vitamin A and 3/5 g of fiber. Use canned pumpkin to make pumpkin bread, risotto and soup. |
| (45) Radishes | 4 radishes:
4 calories, 0 g fat | The beginning of the bite is cool, but soon things get hot; chewing activates the veggies' indoles and isothiocyanates. |
(46) Romaine
and other dark
lettuce | 2 cups, shredded:
18 calories, 0 g fat | The darker the green, the more carotenoids. These lettuces are also high in folic acid: There's 40% of the RDA in 2 cups of romaine. |
(47) Peppers,
red, sweet | 1 pepper:
32 calories, 0 g fat | An improved version of the already top-notch green pepper, with twice its vitamin C content and a day's supply of vitamin A. |
| (48) Seaweed | 1 cup:
32 calories, 0 g fat | Seaweed is carotenoid and calcium-rich and has a delicate taste. |
| (49) Spinach | 1 cup, cooked:
41 calories, 0 g fat | Offers enough beta-carotene to surpass the RDA for vitamin A, a ton of lutein and more than half the RDA for folic acid. |
(50) Squash
(winter types,
butternut) | 1 cup, cooked:
82 calories, 0 g fat | Not only does a cup equip you with three day's worth of vitamin A but it fulfills nearly 10% of your daily calcium needs. |
| (51) Tomatoes | 1 tomato:
26 calories, 0 g fat | Technically considered a fruit, tomatoes are loaded with cancer-fighting lycopene and are great sources of vitamin C. |
| (52) Turnips | 1 cup, cooked, cubed:
32 calories, 0 g fat | Neglected members of the cruciferous family, turnips provide both indoles and isothiocyanates and 3 g fiber. |
| (53) Watercress | 2 cups:
8 calories, 0 g fat | One of its compounds detoxifies a major carcinogen in tobacco and as such may help prevent lung cancer. Also contains carotenoids. |
(54) Yams,
sweet potatoes | 1/2 cup, mashed:
103 calories, 0 g fat | They win the carotenoid prize, with astonishing levels amounting to six times the RDA for vitamin A. |
Tea, Herbs
and Spices
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (55) Chives | 1 tbsp:
1 calorie, 0 g fat | A member of the same family as garlic, chives contain cholesterol-lowering organosulfides. |
| (56) Cinnamon | 1/2 tsp:
3 calories, 0 g fat | Recent research found that 1/4 tsp to 1 tsp of cinnamon daily improves insulin function and, in turn, blood-sugar control. |
| (57) Ginger | (5) 1 inch slices:
8 calories, 0 g fat | Helps quell nausea and may reduce joint inflammation in diseases such as rheumatoid arthritis. |
| (58) Horseradish | 1 tsp prepared
horseradish:
2 calories, 0 g fat | Whether it's fresh, jarred or in the sharp green wasabi served with sushi, horseradish is infused with anticancer isothiocyanates. |
| (59) Mint | 2 tbsp:
5 calories, 0 g fat | Spearmint, the type normally found in the fresh herb section of your grocery, is rich in covone, an antioxidant and anticarcinogen. |
| (60) Mustard | 1/2 tsp mustard seed:
8 calories, 0 g fat | Both prepared yellow mustard and mustard seed contain health-protective isothiocyanates. |
| (61) Parsley | 2 tbsp, chopped:
3 calories, 0 g fat | Parsley is a great source of several carotenoids: beta-carotene, lutein and zeaxanthin. Try it in tabbouleh. |
| (62) Rosemary | 1/2 tsp dried or
1 tsp fresh
h:1 calorie, 0 g fat | Test-tube studies found that carnosol, a compound in rosemary, thwarts the action of carcinogens. |
| (63) Sage | 1/2 tsp ground:
1 calorie, 0 g fat | Contains a variety of monoterpenes, substances that prevent the spread and progression of tumors. |
(64) Tea,
black or green | 1 cup:
2 calories, 0 g fat | Tea (regular and decaf) and its antioxidant catechins are linked to reduced heart-disease risk. Tea may also help inhibit cancer. |
(65) Turmeric
(used in curry
spice) | 1/2 tsp:
4 calories, 0 g fat | This spice gets its yellow color from compounds called curcumins, which have reduced the size of tumors in animals 50%. |
Beans & Soy
|
Fat/Calorie Breakdown
|
Body Benefits
|
(66) Beans
(kidney, black,
navy) | 1 cup, cooked:
220 to 270 calories,
0 g fat | A super rich fiber source, ranging from 6 g to 16 g per cup, depending on the variety. Also high in iron. |
| (67) Soy milk | 1 cup:
81 calories, 4 g fat | A cup has 20 mg to 25 mg of health-promoting isoflavones. |
(68) Soy
protein isolate
powder | 1 oz:
95 calories, 1 g fat | studies show that it takes 25 g of soy protein daily (the amount in just 1 1/4 oz to 3 oz of the powder, depending on the brand) to get a 10% drop in cholesterol. Try blending it in a smoothie. |
| (69) Tofu | 1/2 cup:
97 calories, 6 g fat | A rich source of isoflavones. Studies indicate that 90 mg of isoflavones daily improves bone density; 1/2 cup of tofu has 30 g. |
(70) Textured
vegetable
protein | 1/2 cup, rehydrated:
60 calories, 0 g fat | This is the stuff that mimics meat in vegetarian chili. TVP is one of the richest sources of isoflavones, at 40 mg per 1/2 cup. |
Dairy
|
Fat/Calorie Breakdown
|
Body Benefits
|
(71) Cheese
(full fat) | 1 oz:
70 to 110 calories,
6 g to 9 g fat | One ounce packs 210 mg of calcium and a dose of conjugated linoleic acid (CLA). It's high in saturated fat; eat with low fat foods. |
(72) Skim
milk | 1 cup:
90 calories, 0 g fat | Our calcium lifeline at 300 mg per cup, and one of the few dietary sources of vitamin D, which is vital to calcium metabolism. |
(73) Yogurt
(plain low fat
or nonfat) | 1 cup low fat:
150 calories, 3.5 g fat | Those friendly bacteria (called probiotics) in yogurt help boost immunity and prevent yeast infections. |
Meat
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (74) Beef | 3 oz, cooked:
150 to 280 calories,
5 g to 20 g fat | Beef is a good source of both CLA and iron, but since it's also high in saturated fat, have it no more than three times a week. |
(75) Chicken,
without skin | 3 oz, cooked:
162 calories, 6 g fat | Remove the skin and you've got an excellent, low fat source of protein. And 3 oz provides 38% of the RDA for the B vitamin niacin. |
| (76) Lamb | 3 oz, cooked, trimmed
of fat:
175 calories, 8 g fat | Lamb, like beef, is also a good source of CLA. Ditto beef's saturated fat warning and weekly consumption recommendation. |
(77) Lean
pork | 3 oz, cooked, trimmed
of fat:
140 calories, 4 g fat | Fat-trimmed pork tenderloin has one-third less fat than even lean beef. And it boasts 71% of the RDA for thiamine. |
Seafood
|
Fat/Calorie Breakdown
|
Body Benefits
|
(78) Fatty fish
(salmon, mackerel) | 3 oz, cooked:
155 to 225 calories,
5 g to 15 g fat | The richest source of the heart-protective omega-3 fatty acids DHA and EPA, considered the most potent. |
(79) Other
fish | 3 oz, cooked:
about 100 calories,
1 g fat | Omega-3's comprise the little bit of fat found in fish, plus fish are a good source of selenium, which is essential for immunity. |
| (80) Lobster | 3 oz, cooked:
122 calories, 2 g fat | Try lemon juice instead of butter and you've got a virtually fat-free way to meet your daily selenium and copper requirements. |
| (81) Mussels | 3 oz, cooked:
146 calories, 4 g fat | Mussels have two to three times as much iron as a burger, and completely cover you for selenium. |
(82) Oysters,
Eastern | 6 medium, steamed
(1 1/2 oz):
58 calories, 2 g fat | Just six oysters give you nearly five times the RDA for zinc, which is critical for immune function. |
Nuts, Seeds, Oils
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (83) Almonds | 1/2 oz (11 nuts):
83 calories, 7 g fat | A recent study showed that a daily 3 1/2 oz serving of almonds can lower LDL cholesterol 14%. |
(84) Brazil
nuts | 1/2 oz (4 to 4 nuts):
93 calories, 9 g fat | Just three to four nuts deliver an astronomical 420 mcg of selenium, eight times the recommended daily amount. |
(85) Peanut
butter | 2 tbsp:
200 calories, 16 g fat | Eating five ounces of nuts weekly reduces heart-disease risk. Buy peanut butter without partially hydrogenated oils. |
(86) Sunflower
seeds | 1/4 cup:
205 calories, 18 g fat | One of the richest sources of vitamin E (besides oils), with an impressive 6 IUs in just 1/4 cup. |
| (87) Tahini | 1 tbsp:
89 calories, 8 g fat | Amazingly, 1 tbsp of the stuff has got 64 mg of calcium, 1.3 mg of iron and nearly one mg of zinc. And it's a good source of protein. |
| (88) Walnuts | 1 oz (14 halves):
182 calories, 17 g fat | Walnuts are exceptionally rich in an omega-3 fatty acid called alpha-linolenic acid, which helps protect against heart disease. |
(89) Canola
oil | 1 tbsp:
124 calories, 14 g fat | The only cooking oil that's rich in the two healthiest fats: monounsaturated and omega-3's. It's a good all-purpose oil. |
(90) Flaxseed
oil | 1 tbsp:
124 calories, 14 g fat | It's rich in the vegetarian form of omega-3 fatty acids. Mix with balsamic vinegar for a tasty salad dressing. |
(91) Olive
oil | 1 tbsp:
120 calories, 14 g fat | Besides its extremely high monounsaturated fat content, olive oil also contains a heart-healthy compound called squalene. |
Grains
|
Fat/Calorie Breakdown
|
Body Benefits
|
| (92) Barley | 1/2 cup, cooked:
97 calories, 0 g fat | Barley is a great source of a soluble fiber called beta-glucan (also found in oats, below), which helps lower blood cholesterol. |
(93) Bran
cereal | Varies by brand. 1/2 cup:
80 calories, 1 g fat | The easiest way to make inroads into that 20 to 30 g fiber recommendation. These cereals range from 2 g to 9 g of fiber per serving. |
| (94) Flaxseed | 1 tbsp seeds:
60 calories, 4 g fat | One of the richest sources of health-protective lignans and a good source of omega-3 fatty acids |
(95) Oats and
oat bran | 1 cup:
88 calories, 2 g fat | Studies show that a cup of cooked oat bran or 1 1/2 cups oatmeal daily lowers cholesterol 5%. |
(96) Rye
crackers | (1) 4 1/2 x 2 1/2" cracker (.5 oz):
37 calories, 0 g fat | Rye crackers are one of the few foods containing rye bran. The bran has lignans and 2.5 g of fiber per 1/2 oz of crackers. |
(97) Wheat
germ | 1/4 cup wheat germ:
103 calories, 4 g fat | Wheat germ is rich in fiber, provides your daily selenium dose and is one of the few foods rich in vitamin E (7U of E per 1/4 cup). |
(98) Whole
grains such as
bulgar | 1 cup, cooked:
150 to 220 calories,
0 g to 2 g fat | Besides the lignans and vitamins, these grains supply complex carbs that mete out a slow, even supply of energy all day long. |
(99) 100%
whole wheat
bread | 2 slices:
138 calories, 2 g fat | Each slice of 100% whole wheat bread has 1.5 g of fiber, plus other nutrients. Forget regular "wheat" bread. |
(100) Whole
wheat pasta | 1 cup, cooked:
174 calories, 1 g fat | It's got all the nutrients of whole wheat bread, and it's a great source of selenium as well. |
